h20 Ginger's way

Warm up

• Jog in place 30 seconds
• Pick up the pace for another 30 seconds

Add:

• Wide jog for 8 count
• Narrow for 8 count
• Continue to break it down example wide for 4, narrow 4 then 2 out 2 in
• Finally you jog out,out,in,in

Jog in for 30 seconds right into:

• Pendulum
• Travel it right
• Pendulum in place
• Travel it left
• Do 4 sets

From pendulum:

• Touch insole x16
• Front kicks arms extend with legs x16
• Break it down to 8x then 4x
• Now travel it forward and back

Example:

• Insole moving up
• Kicks moving back
• 4 Sets

• Hold kicks in place
• Pick up the pace 30 seconds
• Recover by slowing it down 30 seconds
• Insole 30 seconds
• Pick up the 30 seconds
• Recover slowing down 30 seconds

Put it together from the pendulum

• Pendulum in place x8
• Travel it right
• Pendulum in place x8
• Travel it left
• Pendulum in pace x8

• Insole x8
• Travel it up
• Kicks in place x8
• Travel it back

New component:

• Jumping jacks in place x16

Now mix it up

• Insole move up x4
• Jacks in place x8
• Kicks move back x4
• 4 Sets

Now in between each combo block you can have them travelling the pool or even add strengthening blocks of your own

For fun you can add rickshaw where two people are back to back both of them with noodles in under the arm pits one pulls the other or square dancing: 2 lines of people, one group on one side the other group on the other have them jog up to each oter meeting in the middle slapping double high 5, and then jog back repeat 4-6x. Then have them jog up and aroung their partner and back. Then they run up connect arms cicle around and return.

These are just some fun add-ons

For those of you who viewed my previous postings and have emailed me about "WALKING THE DOG", here is the definition and I apologize for those of you I wasn't able to get back to

"Walk the dog" is a lateral travelling move that works the inner thigh step or hop out to the right and drag left leg in the right arm reaches out and pulls down as if you were being pulled while 'walking the dog', then repeat on left

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