Big 10 Cardio/Toning

Warm-up (5 minutes)

Across pool:

• Grapevine
• Side step with dip-squats
• Speed skater (cross back leg over) (turn around return)
• Cross-country ski (backwards return)
• Power ski (fast) (backwards return)
• High power cross-country ski (fast with jump in middle) (backwards return)
• 2x Run (backwards return)

Demonstrate big 10 moves if new people in class.

Cardio (10 minutes)

Big 10 burn: do cardio move for 50 seconds, step touch for 10 seconds between. Repeat 10x.

• 1. Jumping jacks
• 2. Moguls (feet together, twist back and forth with feet touching shoulder width plus apart)
• 3. Cowboy kicks (fists together, punch down between legs, alternate high side kicks, toes pointed forward)
• 4. Rocking horse right
• 5. Bum kicks
• 6. Twist
• 7. Cheerleader (pike or V-kick)
• 8. Punching bag (feet stationary, arms underwater, punch imaginary bag at shoulder level)
• 9. High knees
• 10. Rocking horse left

Toning (5 minutes)

Choose from the following moves:

• Arms
• Biceps burnout
• Triceps
• Back-flye jog: holding paddles, stand at one side of pool, facing wall. Extend arms in front of you, elbows slightly bent and palms facing in. Run backward across pool as you swing arms out (as shown) and slightly behind you, squeezing shoulder blades together, and then to front again. At other side, turn around and continue running backward, moving arms the entire time, for three minutes.
• Shoulder sweep: holding paddles, stand with feet hip-width apart in a half-squat. Extend arms in front, palms down. Keeping torso still, push arms down and behind you. Flip palms opposite way, then sweep arms back to start. Do 15 reps.

Cardio (5 minutes)

(Five big 10 moves of class or instructor's choice)

Toning (5 minutes)

Legs and glutes

• 1 Minute alphabet soup (A-M left leg, N-Z right leg)
• 1 Minute flutter kick (hands on edge of pool)
• 2 Minutes kid kick (sitting on edge of pool), first minute cross feet back and forth, second minute keep feet together

Cardio (5 minutes)

• Whirlpool game: hold hands, dance in circle. Switch direction to go back against current.

OR

• Hot Potato

TONING (5 minutes)

Abs

• Hearts in/out (draw imaginary heart with toes)
• Bicycles forward/backward
• Straight leg raise
• V Leg raise
• Scissor kick (side)
• Scissor kick (up/down)
• Mermaid left/right/alternating (mermaid means keep ankles together)
• Crunches

Stretching (5 minutes)

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