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