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