Cardio Focused Interval (30 Minutes)

This combo works for a varied class working in mid-depth to suspended, no one is left out! All you need is a clock with a second hand (a cd with 30 second timers is wonderful)!

Begin with a good warm up, Include long cross country ski's encouraging participants to reach toes and fingers as far front and back to warm up shoulders, hips, and knees. Jumping jacks, rocking horse, pendulum and high knee jogs. All exercises should be performed controlled and at warm up speed.

Total Time 5-7 minutes

Let's get started:

Here is the pattern:

• 60 seconds cross country ski with straight legs, straight arms working like paddles right along side the legs. You can modify by turning the palms toward the body for less resistance.
• 30 Seconds tread water cross country (legs kick front back)
• 60 seconds cross country ski with a tuck (pull knees up underneath the body as they switch)
• 30 seconds tread water cross country
• 60 seconds cross country ski with a double tap in the extended position (stop the cross country motion to bounce once before switching legs) hands wait patiently at the top of the water, straight to the front and back before a strong pull to the other side (encourage participants to keep arms straight and up and the legs straight using just the toes to bounce)
• 30 seconds tread water cross country
• 60 seconds cross country with a double tuck. Legs are extended (not together) pull up twice before a strong switch. Hands again stay straight and on the top of the water. This forces the core to work hard.
• Finish strong with a 30 second tread water cross country.

Total Time: 6 minutes

Grab a drink, maintain a jog but allow a brief cool down.

Total time: 1-2 minutes

Next set:

• 60 seconds Jack touch in/out (Make an M: touch wide, tuck knees, touch middle, tuck knees etc.) Arms mimic the M at chest level.
• Scoop hands towards chest, push away to sides and scoop back in and push it away to the front.
• 30 seconds tread water jumping jacks (legs kick to the side and arms work hard side to side) more challenging so give lots of encouragement
• 60 seconds jack knees up in the middle (no touch in middle) scoop arms palms up to surface, push palms down to side
• 30 seconds tread water jumping jacks
• 60 seconds Jack with touch in the middle and flying jump out to sides (opposite of heel clicks)Keep feet straight ahead and catch some water (air)
• 30 Seconds tread water jumping jacks

Total time: 4 minutes 30 seconds

Drink and brief cool down

Total time 1-2 minutes

Last Set:

• 60 seconds rocking horse right leg lead, strong paddle arms pull water up into bicep curl and flip over to push down into tricep press.
• 30 seconds tread water cross country
• 60 seconds rocking horse left leg lead
• 30 seconds tread water cross country
• 60 seconds pendulum big sweeping arms
• 30 seconds tread water jumping jacks
• 60 seconds penguin pendulum (crazy jacks) arms stay to the side and reach down to meet the leg that is coming up (working obliques)
• 30 seconds tread water jumping jacks

Total time: 6 minutes

Cool down and incorporate some upper body or abs (look for Superarms!)

Total work out time: ~30 minutes

It's killer. It's well balanced and high energy. Make it your own by adjusting the interval times or movements. Keep them moving and have fun!!

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