Double noodle deep water workout

I tried this workout in with my deep water class. They loved it. Each person needs two noodles. Music is 100-110 BPM. Yoga or Pilate music is perfect for this workout.

I Sequence: Use one noodle in each hand

• Cross country ski arms alternating in ski motion (keep noodles on the water or slightly below)
• Heel beats (legs straight under body, toes out, beat heels)--arms in T no movement
• Jumping jacks
• Hamstring curls with arms alternating up and down sides of body (like zipping a dress) elbows go back

II sequence

• Dolphin kick- (bend both legs at knees, kick forward) arms go opposite legs
• *Side bicycle-on side like for side stroke bottom arm holding noodle out, top arm rest on top side and hip holding noodle (noodles are for balance and drag)
• L-jacks (body in L-position like sitting in a lounge chair) open legs and close legs; arms at sides lateral raise and lower
• *Side bicycle other side

III sequence

• Repeat I and II

IV sequence

• Sitting on noodle like a swing (get rid of one noodle)
• *Bicycle--no arms (I have them hold arms up out of water so they will not cheat) (legs move like riding a bike)
• *breaststroke arms- no legs (cross the legs so they cannot use them)
• *Double bicycle (legs move together like in a dolphin kick)-no arms
• *Dog-paddle arms--no legs

V sequence

• Repeat I, II, IV sequence

VI sequence

• Swing throughs- legs swing forward, arms swing back
• Push ups- legs extended behind (in swimming position) arms extended down (body is in pushup position) bend elbows bringing noodle to the surface, push back down
• Squats- stand on noodle with legs more than hip width apart, bend knees then straighten knees swing throughs
• *you will have move rather than be stationary in the water

This workout will take about an hour depending on how your class adjusts to movements with the noodle. You may need to introduce the movements so they can see how to move with the noodles.

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