Aqua Circuit Class

To start with I have 7 A4 cards made up wit a different exercise on each. These are placed around the pool evenly spaced.

Each station is allocated 2 minutes with a 10 second interchange time.

I start with a 5 minute warm up then start on a station.

Some of my stations consist of:

• Cross country
• Dumbbell pushdowns (dumbbells)
• Star jumps (jumping jacks)
• Straight leg flutter
• Tuck jumps
• Sprinting
• Upright rows (dumbbells)

Once all the stations have been done, I have a different exercise on the opposite side of the card which gives me 7 more exercises.

So in total there are 14 exercises at 2 minute intervals with a 10 second interchange. This with 5 minute warm up, 5 minute cool down and 5 minutes of stretching makes up a 45 minutes class.

Please note that ONE (last) station at the end of the pool needs to be a traveling exercise e.g. cross country or seated breaststroke, so the class rotates around in a clockwise or non clockwise direction.

Good luck and happy training.

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