Intense Aquatic

For a one hour class

Warm-up: your choice

I usually start out with a jogging while alternating front & back breaststroke arm movements, heel-digs, leg-curls, side-to-side stretching combined with side bends, and repeat (I usually finish the warm-up by the end of the first & halfway of the second song and then I am ready to start building my pattern)

First pattern

• 4 Runs forward with punching arms
• 4 Runs backward with pushing arms (flat palms)
• Repeat this step 2 more times

Second pattern - adding on

• 8 Jump tucks in place with double pushing out arms
• Repeat this step 2 more times
• *Be sure to add a short breather time in between repeats
• (Light jog)

Combine the first two pattern moves and repeat 2 times

Third pattern

• 8 Side kicks with opposite arms (really stretch those arms out & push-up off the bottom when which out legs)
• Repeat step 2 more time
• *Add a breather (Sometimes I will go into an "only arms" movement at this point, cross-punches)

Combine all three patterns
Repeat 2 times

Fourth pattern

• 4 Jumping jacks to the left, hold in place and add on 4 front kick while reaching across to opposite foot hands
• 4 Jumping jacks to the right, hold in place and add on 4 back kick while pushing out arms to the front
• Repeat 2 times

Add all patterns together 1 time
*For the second time make them move to a different spot

The End of the pattern (should last you about 30 minutes)

• 10 Minutes
• Fast pace push-up on the wall
• Going suspended 4 sets of 30 seconds. count,then one solid minute
• Pool-side- fast pace lunges

Cool-Down

Light jogging, little leg curls, heel digs to the front & side, slow cross-country ski, and pool-side stretches

Hope this helps someone out I always need different ideas too and turnstep is a great way to share moves! Thanks, alabama

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