Anne's Deep Water Aqua Combos

After a warm-up:

Combo 1

• Jog (push hands or weights down at sides, alternating arms)
• Wide jog (left arm up, right arm up, both arms up)
• Tuck unders (high knee jog with opposite hand scooping under opposite knee)
• Sprint (run at "your own personal best speed")

Combo 2

• Opposite heel touches in front
• Hamstring jog
• Opposite elbow to opposite knee
• Weights on shoulders -opposite elbow to opposite knee.

Combo 3

• V-sit crunches
• Crunches
• Tuck and roll side crunches (tuck knees into chest. Roll side to side)
• Tuck and knee left crunches (knees tuck into chest, turn knees down towards pool's bottom)

Combo 4:

• Jacks
• Jacks with tuck and breast stroke arms. Reverse breast stroke, if desired.
• Jacks with "L arms"
• Sitting jacks (legs out in front of you, like you're sitting in a lounge chair, open and close)

Combo 5 (I usually do this combo in shallow water)

• Bicep curls, palms up
• Bicep curls, palms down
• Tricep kickbacks
• Punching arms (Punch down towards opposite knee, then turn palm up)

Combo 6:

• Diamonds (frog legs) (First do vertical, then sitting in a chair, then all the way up to the surface)
• In, out, open, close (Bring legs into a crunch, push out, open legs wide, close. Repeat)
• Windmills. (Lay on water's surface. Touch opposite hand to opposite foot)
• Stacking crunches. (Stack one foot on top of the other. Lift and lower the "stacked" foot)

Combo 7

• Corss country ski
• Cross country ski with both arms pulling up, then pushing down (together)
• Cross country ski with jumping jack arms
• Cross country ski, add a tuck in the middle

Combo 8

• Straight leg forward (opposite hand reaches for opposite foot, leg is straight, alternate)
• Side flutter on right side
• Straight leg forward
• Side flutter on left side

Combo 9

• Flutter front (on your stomach)
• Flutter front (legs shoulder width apart)
• Flutter back
• Flutter back, legs shoulder width apart

Combo 10

• Moguls (downhill skis)
• Crunch left, middle, right
• Crunch shoulder width apart
• Shoot throughs (This is like a down hill ski, but legs go all the way to the surface)

Combo 11

• Vertical flutter
• Wide jog
• Vertical flutter
• Wide jog

Combo 12: (Come to the wall in the shallow end)

• Tuck, tap, tuck, down (Tuck knees up, tap feet on the wall, tuck and put feet on the bottom of the pool)
• Oblique tap (Turn towards the shallow. Tuck knees up, tap feet to the side, tuck, down)
• Oblique tap -- opposite side.
• Inverted crunch (Lay on stomach -with arms out in front of you. Tuck knees into chest and pull noodle (or weights) down to meet your knees, extend)

Yes, I know, this is a lot of info. I pick and choose from these combos (except in my more challenging classes). Moves can be done with or without added resistance of weights, etc. I also add movement (eg. jog), as applicable. Some ideas are: jog forward for 16, jog at a right diagonal for 8, jog left diagonal for 8, turn and face the other way, repeat movements --then take it backwards). I usually do each move for 30 seconds - but time can be extended, or shortened, to fit your needs. Have fun!

Cool down and stretch really well.

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