Fun with Variety Work-out

I am grateful to everyone who takes time to post on this site. I've gotten so many good ideas from you and now it's payback time. My class loves the intensity and variety of this work-out. For Part One and Three we go through the moves three times. First we do the moves with pretend bells in our hands then we pick up the bells and do it again. The third time through we keep the bells and add propulsion crossing the pool with each move. I do each move for a minimum of 30 to 60 seconds.

Part One

• 1. Jog -- zipper arms down sides of the body
• 2. Jog wide knees to the side -- bicep arms
• 3. Ham jog -- flys
• 4. Cross country -- keep the flys
• 5. Frog leaps -- arms push down in center

Part Two

Kickboard interval: in shallow end using kickboard flutter kick to opposite side. Do 10 jacks. Repeat going from side to side of pool for 2 minutes. Change movement. 10 jumps, 10 tucks ten frogs, 10 helicopers etc.

Part Three

• 1. Ski hop side to side -- arms go opposite side to side under water- play with it to get a rhythm
• 2. Hop front and back -- arms opposite front and back
• 3. Tuck jumps -- arms circle under water like you're jumping over a rope
• 4. Can can kicks -- arms held down under water at sides
• 5. Rocking horse -- arms under knee lift and out to side with back ham

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