Aqua Fitness: Full Body Target

Against the wall for stability

10 minutes | warm-up

• Walk the pool; walk or jog in place
• Knees
• Hip openers (knee lifts, shift to opposite side then swing knee up and back around to original side
• Inner thigh lift (opposite hand to foot)
• Alternate heel kicks
• 1/2 Jack (low arms at 90 degrees with a pulse)

25 minutes | aerobic conditioning and drills

• Full jacks (16)
• Hamstring jog with triceps push (16)
• Cross-country ski (16)
• Full jacks - hamstring jog with triceps push - cross-country ski (16)
• Full jacks - hamstring jog with triceps push - cross-country ski (8)
• Full jacks - hamstring jog with triceps push - cross-country ski (4)

Football run for 30 seconds

Lower jog or march for 30 seconds

• Cheerleaders (16)
• Twists (16)
• Slalom ski (side to side downhill ski) 16
• Cheerleaders - twists - slalom ski (16)
• Cheerleaders - twists - slalom ski (8)
• Cheerleaders - twists - slalom ski (4)

Football run for 30 seconds

Lower jog or march for 30 seconds

• Rocking horse RIGHT LEG (16)
• Rocking horse LEFT LEG (16)
• Power knee jumps (16)
• Rocking horse right - rocking horse left - power knee jumps (16)
• Rocking horse right - rocking horse left - power knee jumps (8)
• Rocking horse right - rocking horse left - power knee jumps (4)

Football run for 30 seconds

Lower jog or march for 30 seconds

10 minutes | strength conditioning (with water weights)

• Tricep curls
• Biceps curls*
• Lateral raises
• Side raises (bent arms)
• Abs twist*
• Single leg kicks*
• Double leg kicks*

10 minutes | warm-down & stretch

• Shoulders, biceps, triceps
• Back, quads, glutes, hams

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