Circuit training #3

Place the 4 pages in a plastic covering and place at 4 corners or your pool (they can be farther apart for more room). Do each activity for 1 minute each before you rotate. When they have rotated 4 times, move to the next exercise on the sheet. Make sure you explain an exercise if needed so people don't get to confused (I tried to keep it self explanatory). It is a lot of fun and keeps them participant moving and working a different muscle group each time! It takes about 25 - 30 minutes to do and it is a great filler. I hope it helps. I am going to give you all all 3 of the circuit workouts.

P.S. The endurance sections are with noodles and the core and upper body workouts are with the weight bouys. Here is the third one.

Shallow

• Endurance 1 with noodle: rocking horse legs with front row (2 hands on the noodle and row it forward/back)
• Endurance 2 with noodle: push downs to the sides with high knees
• Upper body 1: tricep extension (while stationary, extend only below your elbow with your arm locked to your side)
• Upper body 2: punch out side to side (keep barbells just below the surface)
• Core 1: front crunches (arms out to side and bring knees to chest)

Deep

• Endurance 1 with noodle: cross country ski with noodle
• Endurance 2 with noodle: torso twist (hold noodle in front of you, jump up and twist torso back and forth)
• Upper body 1: front and back push downs with hops forward and backward
• Upper body 2: palm ups (arms locked to your side, move only below elbow up and down with jogging legs)
• Core 1: Superman (laying flat, arms in front then bring feet forward/ backward and repeat)

Shallow

• Endurance 1 with noodle: side row (high knees while rowing the noodle to each side for 30 seconds.)
• Endurance 2 with noodle: sprint with noodle (30 seconds. @è speed, 30 seconds. full speed)
• Upper body 1: gerbil wheel/ rotary (bells just below the surface while spinning them like a wheel)
• Upper body 2: mummy (arms straight out in front and alternate pushing them down to your sides)
• Core 1: mermaids (alternate extending legs side to side with your arms stretched out to your sides)

Deep

• Endurance 1 with noodle: frog hops with front push downs (2 hands on noodle, bring both knees up and push down on noodle)
• Endurance 2 with noodle: bicycle
• Upper body 1: chest press
• Upper body 2: palm ups (arms locked to your side, move only below elbow up and down with jogging legs)
• Core 1: knees to chest to straight legs (while upright: crunch up, straighten legs, back to crunch and back

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