Rachel's water aerobics

I wanted to thank all of those who have helped me get through my classes with new routines. Now, I am trying to give back. It has been a while since anyone has written in to give new ideas. I teach water classes to mostly seniors. But they like to be challenged!!!

*First warm up 5-10 minutes

Combo 1

• Scoop up the arms right&left, hamstring curl the legs. Travel up while doing this. 8x
• Cowboy kicks (knee then kick to the side right&left. Arms push straight down in front) stay in place 8x
• Heel digs, push both arms forward while traveling back. (push heels down in front right&left) 8x

Combo 2

• Jog, traveling up, pumping arms 8x
• Right rocking horse 8x
• Jumping jacks with arms, traveling back 8x

• Jog, traveling up, pumping arms 8x
• Left rocking horse 8x
• Jumping jacks with arms, traveling back 8x

Combo 3 (get that heart rate up)

• High knee runs in place 8x
• Wide knee runs in place 8x
• Alternate jog high knees alternate in and out in place 8x

Combo 4

• Basketball move--shuffle feet sideways to the right, get low 4x
• Shoot basketball hoops with arms up 4x
• Shuffle feet sideways to the left, get low 4x
• Shoot basketball hoops with arms up 4x

Combo 5

• Cross country ski 8x
• Cross country ski, power up (this means to really use and push with your legs. Try to get the belly button to come to the top of the water). 8x
• Cross country ski, double time (do the same move just twice as fast and hard) 30 seconds
• Cross country ski, regular pace 8x

Combo 6

• Froggy jumps (push feet up off the floor. feet come together and knees go out to the side. Hands push straight down in front) 8x
• Froggy jumps and add one legged kick to each side 8x
• Froggy jumps and add both legs kicking out (when you push up. Low impact move is just to do the normal froggy jump).

Combo 7 (little kick-boxing)

• Lunge right&left, punch same arm across body. (remind them to hold in abs)
• Lunge back right&left, punch same arm forward 8x
• Kick forward right&left, punch same arm forward 8x

Next you can do some strength training with noodles or balls.

Cool down and stretch 5-10 minutes

If you have any questions please email me and I will answer as best as I can. Enjoy the workout!!!

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