Cardio Focused Interval (30 Minutes)

This is an Aquatic pattern from www.turnstep.com. (pattern 17067)

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:

Total Time: 6 minutes

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

Total time: 1-2 minutes

Next set:

Total time: 4 minutes 30 seconds

Drink and brief cool down

Total time 1-2 minutes

Last Set:

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!!



Added by Sarrisa Haley at 10:22 AM on Wednesday, March 24, 2010 EDT. Add to favorites (view favorites)
(Email: shaley@athleticclubop.com)
From: Overland Park, Kansas (USA)
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