Shallow Cardio Selection
This is an
Aquatic pattern from
www.turnstep.com.
(pattern 17021)
I do most of my cardio in chest deep water, although for participants that are larger or have knee problems they can do most of the moves in the deep end with a belt on. I usually do a set twice and then move on to the next or do the entire page twice through...if it looks like they need more cardio I might add "running on the spot" or similar in between sets or if they look tired I might grapevine or similar in between sets.
- Single knees up, then both knees up and travel
- Heel touch in front
- Ham curl, alternating arms side to side, then moving in a circle
- Heel touch in back, 1/4 turn travel, run back
- Cross country travel forward
- Hop back with scooping arms
- Front kick
- Front, side, back kick (3 point kicks)
- Both knees up, then wide
- Frog hop/alternating with tuck jump
- Grapevine travel
- Squats (varying levels of intensity - wide, one leg, add kick)
- Front kick
- Front kick/back kick add arms, then moving in a circle
- Rocking horse, travel, run back
- Russian kicks
- Step touch
- Slow it down, and add alternating punches to the front
- Changing to both arms alternating scooping
Then back to the beginning or doing each set twice through.
Added by
Daile
at 11:47 PM on Saturday, September 26, 2009 EDT.
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(Email: dailem@hotmail.com)
From: British Columbia (Canada)