Nautical Noodle

You Will Need

To do the following routine, you will need a water/aqua noodle. 

Warm up

  • Jogging
  • Jog in place with noodle in front
  • Push and pull noodle away from body
  • Press noodle down in front

Shallow end

  • Rocking Horse
    • Right knee up, lunge forward, kick back with left leg extended
    • Push noodle forward in the water
    • Transfer weight to the left leg in back, pull noodle through water
  • Cross Country Ski
    • Hold noodles like rainbow in front
    • Push one end of the noodle forward as you jump forward on the opposite leg
  • Jumping Jacks
    • Start with noodle behind back, arms out to each side holding an end of noodle
    • Pull ends of noodle together in front of body as legs come in
    • Hop out into jumping jack opening arms out to sides
  • One-Legged Stair Stepper
    • Stand with one foot on the floor and one foot on the noodle
    • Bend one knee and raise the thigh up until it is parallel with the top of the water
    • Press noodle back down to floor
  • Leg Raise
    • Right foot on the noodle
    • Turn sideways (left side to side of pool) like at ballet bar
    • Extend right leg out to the side (ankle on noodle) and back in
    • Alternate sides

Deep end

  • Bicycle Legs
    • Straddle noodle like bicycle
    • Pedal legs forward through water
    • Variations
      • Pedal laps in the deep end using breaststroke arms
      • Pedal laps backwards pulling arms backwards through water
  • Bicycle Interval
    • Pedal 30 seconds slow pace
    • Pedal 30 seconds medium pace
    • Pedal 30 seconds fast pace
  • Swim Kick
    • Lie on your stomach, extend your arms in front to hold noodle
    • Kick your legs under the water’s surface
    • Alternate between slow and fast kicks
  • Jumping Jack Legs
    • Start with noodle behind back, legs together toward bottom of pool
    • Push and pull legs in and out through water
  • Cross Country Ski Legs
    • Start with noodle behind back, legs together toward bottom of pool
    • Scissor legs back and forth through water
  • Reverse Crunch
    • Start with noodle behind back
    • Bring knees up to chest
    • Push legs down to bottom of pool
  • Reverse Oblique
    • Start with noodle behind back
    • Bring knees up to chest and roll onto side
    • Kick legs straight out in opposite direction
    • Alternate sides
      • Variations
        • Use 2 noodles, one noodle behind you, one under ankles (like chaise lounge chair)
        • Move right shoulder toward right foot, then left shoulder to left foot (for obliques)
        • Bring upper and lower body together, buttocks to bottom of pool (for abdominals)

Cool down

  • Easy jog in place
  • Slowly bicycle to shallow end

 

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