Andi's Water Interval 3

• Warmup 6 minutes
• Jog
• Jump rope
• Jacks

• Cardio 1 (5-7 minutes)
• Cross country1 leg suspended
• Cross country tandum arms
• Cross country knee tuck

• Resistance 1:
• Shoulders, biceps,back, tri (5-7 minutes)

• Bicep full stir single arms
• Speed up - deeper
• Reverse direction
• Tricep press with bouy
• Slow- fast

• Cardio2 (3-7 minutes)
• Russian kicks
• Straight leg kicks with bouy press
• Suspended russian kicks

• Resistance 2:shoulders, chest, lower body (3-6 minutes)
• Flys under water with band chest press

• Cardio 3 (3-7 minutes)
• Jacks
• Jacks with single leg tuck
• Jack double leg tuck
• Jacks suspended

• Resistance 3: shoulders chest, glutes, abductors (3-6 minutes)
• Adductor with noodle
• Squat with front leg extension (quads)
• Squat with abduction

• Cardio 4 (3-7 minutes)
• Jacks rebound
• Cossack kicks/ unison elbows pull back
• Power tuck jack jacks suspended

• Resistance 4 core, hips, thighs hamstrings (3-6 minutes)

• Single leg flexion/extension
• Stationary bike 1 leg
• Double leg heel kicks with arms overhead

• Core
• Unilateral lat pulls side elbow/knee
• Elbow to knee crunch left/right across body

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