30 Minute Water Class

Warm-up

32 Marches

• 8 March out
• 8 March in

Repeat 1X

8 Out-out-in-in

• 16 March forward
• 4 Out-out-in-in

Repeat 3X marching back, front, back

• Knees (one arm front, one arm side)
• Side knees (arms pull down to sides)
• Opposite elbow to knee
• Knees front (push arms front through water)
• Front heels (arms come up front from sides)
• Side heels (bow and arrow arms)
• Kicks (opposite punch front)
• Side kicks (pendulum arms - V up at elbows to V down)

Do 3 sets-first one 16X each, second one 8X each, third one 4X each

32 Marches

Cardio

• Heels up front (opposite hand touches ankle)
• Heels up back (opposite hand touches foot)

Do 3 sets-first one 16X each, second one 8X each, third one 2X of 4 each

• 16 Leaps to right side (basically facing front, but moving to side) (arms pull down through water)
• 16 Jacks in place

Repeat 3X (leaping left, right, left)

• Rocking horse with back leg straight. (start with right knee and left leg back moving forward 8X and then have class turn to back wall and start with left knee and right leg back moving to back wall) (Do a total of 4 sets front, back, front, back. March 16 to face front wall.

• 8 Slow twists right facing front (1 twist = 2 counts)
• 4 Slow hops front, back, front, back (1 hop = 4 counts)

Repeat 3X twisting left, right, left

• 16 Jacks
• 16 Kicks
• 8 Jacks
• 8 Kicks
• 16 Of 1 jack & 1 kick (alternating kicks with right and left leg)

32 Jogs is place

• 16 Jogs moving forward
• 8 Knees moving backward

Repeat 3X jogging to right corner, left corner, front

• 16 High knees (push hands down by sides) (2 counts each)
• 16 Kick seat (same hands push down by sides)
• 8 High knees
• 8 Kick seat
• 32 High knees up to tempo (1 count each)
• 32 Kick seat up to tempo (1 count each)

• 8 Slow steps right (4 counts each)
• 8 Slow steps left

• 8 Slow steps right (arms straight up from side to form T)
• 8 Slow split (2 counts to split, 2 counts to hop back to center) (alternate front leg) (arms split front and back like legs)
• 16 Double split (front right leg counts 1-2 with 2 little hops then change legs and left leg counts 3-4) (same arms as above)
• 32 Toes back up to tempo (1 count each) (jog arms)

Repeat all 4 steps 3X stepping left, right, left)

• 8 Slow jack & cross (1 jack counts 1-2, right leg cross front count 3-4) (1 jack counts 5-6, left leg cross front count 7-8)
• 16 Fast jack & cross (1 jack, 1 cross counts 1-2) or 16 jogs if too fast for class

32 Kicks

• 8 Kicks turning to right wall
• 8 Kicks moving forward

Repeat 3X turning and moving to back wall, left wall, front

• 16 Hamstring curls
• 8 Double hamstring curls

• 8 Hamstring curls turning to right wall
• 4 Doubles

Repeat 3X turning to front, left wall, front

• 2X of 8 knees, 8 side knees, opposite elbow to knee, front knees (just like warm up)
• 2X of 8 heels, 8 side heels, 8 front kicks, 8 cross kicks (warm-up)

• 8 Slow and controlled front straight leg kicks (4 counts each)
• 8 Slow and controlled side lifts (4 counts each)

Repeat 3X

• 8X 1 Front split and 1 pull knees up to chest (4 counts each)
• 8X 1 Side split (jack) and 1 pull knees up to chest (4 counts each)

Repeat 1X

Cool down

• 16 Marches
• 4 Slow steps right
• 8 Small heels

Repeat 1X

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