Shallow Cardio Selection

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.

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