Work those arms!

This is a fun pattern that really works the arms. I use 32-count music. I don't teach to the beat (everyone goes at his or her own pace), but I usually do each move for about 4 phrases or so before changing the first time through a sequence. The second time through I usually do each move for 2 phrases.

Sequence 1:

• Breast-stroke arms (pull water back cupping hands out)
• Reverse arms (gather water in cupping hands in)
• Fast bicep curl arms under water (hands cup up)
• Reverse curl arms (like a fast doggy paddle, hands cup down)

* This is taken from Wear 'Em Out, posted by Alison. A better description can be found there.

Sequence 2:

• Rocking horse right
• *Straight-leg rocking horse right
• Pendulum
• *Straight-leg rocking horse left
• Rocking horse left

* Just like a rocking horse, but you keep the legs straight instead of bending them, so you are switching from a right straight leg to the front to a left straight leg to the back.

Repeat sequences 1 and 2

Sequence 3:

• High knee jog
• High knee jog with opposite elbow to knee
• One knee to opposite elbow (stay on the same side) 16 counts (I count out loud and cue them to go slow and feel the crunch), repeat other side
• High knee jog with opposite elbow to knee
• Wide knee jog
• Wide knee job with hands behind head, elbow to knee (like an African dance)

Sequence 4:

Jog while doing the following sequence with the arms:

• Both arms punch overhead
• Alternate arms punching overhead
• Arms to side, alternate hand to ear
• Arms to side, both hands to ears
• Hold arms out to the sides, palms up, little raises up
• Hold arms out to the sides, palms down, little raises up
• Hold arms out, turn the doorknob

Sequence 5:

• Jog high knees
• Sprint high knees (I do 15 seconds, but your participants may be able to go longer)
• Repeat 2 times
• Jog heels to rear
• Sprint heels to rear
• Repeat 2 times

Repeat sequences 4 and 5

Sequence 6:

• Russian dancer (squat low and kick alternate legs to the front as fast as you can)
• Russian dancer, legs wide
• Jacks
• V jumps
• Split leg jumps

Sequence 7:

• Arms with noodle: bicep curls, front lat raises, side lat raises, push noodle down the side, triceps, upright row (I start in the front, then move to the right, then the back, then the left, then back to the front)

Sequence 8:

• Russian dancer and jacks sitting on the noodle

I finished up with push-ups on the pool side and abs on the noodle.

Please email me if you have questions. I hope everything is clear. Thanks to everyone who contributes here. I get so many great ideas from this website.

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