Aqua Resistance

You Will Need

In order to do the following routine, you will need water/aqua dumbbells. 

Warm-up

  • Home base
    • Jog in place pushing water bells down at sides, one at a time
    • Repeat Home base between each new exercise

Cardio

  • Jumping Jacks
    • Start with arms at side and legs together
    • Hop out like a jumping jack bringing arms out to a T position (not overhead)
    • Pull arms in to side as legs come together
    • Variations
      • Full jacks with arms out of water and meeting in front of body
      • Half Jacks, arms and legs move together quickly with small range of motion
      • Reverse jacks, arms moving out to sides as legs come together
  • Cross Country Ski
    • Start with right leg and left arm out in front of body
    • Left leg and right arm in back
    • Scissor kick legs (bring one leg forward with opposite arm)
  • Downhill Ski
    • Knees and feet together
    • Jump from side to side, twisting at the waist
    • Push and pull water bells from one side to the other
  • Leg kicks
    • Kick out to front, alternating legs
    • Push water bells down to the sides at the same time
  • Vaudeville
    • Lean forward slightly
    • Push and pull water bells through the water in front of you
    • Kick legs to the back, alternating legs
  • Hoedown
    • Lean to the left side, pushing water bell down on left side
    • Bend right knee and pull right arm up at side
    • Alternate sides leaning to the right and bring left knee and arm up at side
    • Variation
      • Kick out to side as push water bells down in front of body, alternating side kicks
  • Hamstring Curl (Kick Butt)
    • Kick heels to back (up to buttocks)
    • Alternate legs
    • Push water bells down to side, one at a time
  • High Knees (Football Drill)
    • Bring alternate knees up toward chest
    • Push water bells down at sides
  • Flashdance
    • Run fast in place
    • Move arms quickly at your sides
  • Rocking Horse
    • Right knee up, lunge forward, kick back with left leg extended
    • Push water bells forward in the water as lunge forward
    • Transfer weight to the left leg in back
    • Pull water bells through the water
    • Switch lead leg
    • Variations
      • Use breast stroke arms
      • Butterfly arms

Cool-Down

  • Walk width of pool
  • Walk with long strides
  • Walk tight-rope
  • Balance on one foot

Stretches

  • Calf
  • Hamstring
  • Shoulder
  • Bicep
  • Triceps
  • Chest
  • Upper Back

 

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