Jeaneth's Aqua Kickboxing Moves

Start with ur favorite warm up & stretch moves

Set#1

Jogging in place:

• Arms punching, alternating to the front (2sets of 16 counts)
• Arms punching, alternating overhead (2sets of 16 counts)
• Arms punching, alternating down by your sides (2sets of 16 counts)

Then add directions:

• Jogging forward, with front punches (8 counts)
• In place, with overhead punches (8 counts)
• Jogging backwards, with side punches (8 counts)
• In place,again, with overhead punches (8 counts)

Modifying: with both arms punching together to the front/overhead/sides (done in place and/or adding directions).

Set#2

• Wide jogs in place. Knees out to the sides (16 counts)
• Get down & double time into football run, with arms up. It's all about the legs. Cue: abs tight, feet flat on the floor as they land, tailbone down under towards the floor (3 sets of 8)
• Football run sideways right, with arms still up (8 counts)
• Football run in place, arms in the water doing strong speed bag arm movements, going one direction, then reverse.
• Football run sideways left, with arms up (8 counts)
• Football run in place, arms in the water doing strong speed bag arm movements, going one direction, then reverse.

Set#3

• Back to regular wide jogs in place. Knees out to the sides (16 counts) (this will be their little breather)
• Right side kicks (imagining target on the bottom of their foot), with left leg hopping as they kick, right arm will punch out to the right side. Put the kicking foot back down on the floor after each kick.(16 counts)
• Then with power kicks & punches (16 counts)
• Repeat on the other side.

Set#4

• Back to regular wide jogs in place. Knees out to the sides (16 counts) (again, this will be their little breather)
• Roundhouse kicks (imagining target on the front of their shoe laces, toes pointed). Left leg hops as they kick on the right. Fist hands protecting the face. Put the kicking foot back down on the floor after each kick (16 counts)
• Hold right leg out to the side on the 16 kick, then just pulse. Legs pumping, toes pointed (3 sets of 8)
• Repeat on the other side.

Set#5

• Alternating front kicks, with heels leading the way on this first routine. 3 different leg heights.(16 counts per set). Start with legs kicking low, then belly button height, and then as high as they can kick. If at all possible toes out of the water as they kick out. Then back to mid height, then low again.
• Second routine. Same as above but toes are pointed this time as they kick front, creating more drag. That will get their heart rate even higher.

Always remind them of abs pulled in & heels coming down to the floor after each kick.

Finish with a cool down & stretch.

I have taught water aerobics since 2004. I like to change my routine a lot, and this site has helped me a great deal. It's been a while since my last contribution. So, I hope this helps.

Any questions? Please email me. Thank You, J

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