Buff and Balanced (read article)

with Connie Warasila Aqua Aerobics Section Combination 1 A. Jog 3x, kick 1x (8 cts) B. Straight kicks 8x (8cts) C. Hamstring 8x arms across, Hamstring 8x arms sweep open & closed (16 cts) Combination 2 A. Jack, Knee, Kick, Knee 2x (Can Can) (8 cts) B. Roger Rabbit – Back Kick L, Knee Lift R, Back Kick R, Knee Lift L (8 cts) D. Repeat A & B (16 cts) Combination 3 A. Leg swing FBF, jump together – do on rt. & lt. 2x (16 cts) B. Side leap Rt. 4x, power jacks 4x (repeat traveling left) (16 cts) Aqua Circuit (depending on class level do in 2-3 minute cardio/1 min. muscular) Combination 1 A .Cardio: Jacks w/ feet crossing 4x, pendulum 8x turn on 8, Cross Country Ski 8x, Power Cross Country (CC) 8x Repeat 4 B. Muscle: Ab/Adductor slide and squeeze Combination 2 A. Cardio: Soccer kick front 4x, Rocking horse FBF- kick through, 2x B. Muscle: Seated Kicks Combination 3 A. Cardio: CC 3x tuck ¼ turn rt., Jack curl (hopscotch) 2x B. Muscle: Double hamstring curl jump Aqua Interval (Work/Recovery Ratio of 1 min./ 3min) Combination 1 A. Work: Speed Running ( Recovery: Tick-Tock 8x, Jacks 4x) B. Work: Abductor Jacks (Recovery: Soccer Kick front 4x, Soccer kick side 4x, Hamstring curl 8x, Single, Single, Double 4x) C. Work: Straight kicks front with opposite arm reach towards toes (Recovery: Cross Country Ski 4x, Hamstring curl 2x, v-kick 2x) Combination 2 A .Work: Fast Curls (Recovery: Alt. Leg Swing (side,cross,side,jump in) B. Work: Cheerleader jacks (abductor jacks) ( Recovery: Alt leg swing (FBF, jump in)) C. Work: Karate Kicks Side (Recovery: Jog 4x forward, Curl Back 4x)

Eight Feet Under (read article)

with Connie Warasila Combination 1 – “I” Pattern A. Ski forward 16 16 Cts B. Ski Double 8 times (box) 16 Cts C. Kick back 16 16 Cts D. Kick side doubles 8 times 16 Cts Combination 2 – Side Pattern A. Deep Tick-tocks or Jacks (side 16) 16 Cts B. Egg-Beater in a Circle 16 (Circle out) 16 Cts C. Deep Tick-tock or Jacks (other side 16) 16 Cts D. Egg-Beater in a Circle 16 (Circle Out) 16 Cts Combination 3 – Bow Tie A. Jog up to corner 16 16 Cts B. Double Jog 8 in a box (2R-rrll, 2B-rrll, 2L-rrll, 2F-rrll) 16 Cts C. Side – deep water jack 16 (8-in, 8-out – moving back) 16 Cts D. Double Deep Jack 8 in a box (2R, 2B, 2L, 2F) 16 Cts E. Reverse A.B.C.D. to other corner 64 Cts Combination 4 – In-Place Tuck/Circle Combo A.Tuck-Extend Side 8 16 Cts B. Jog in a Circle 16 16 Cts C. Double Tuck-Extend Side 4 16 Cts D. Double Jog in a Circle the other way 16 16 Cts Combination 5 – SSD – Ski A. Jog forward 8 (traveling side) 8 Cts B. Jog backward 8 (traveling same direction) 8 Cts C. Ski (single, single, double) 4 times 16 Cts D. Repeat A.B.C. to the other side 32 Cts Combination 6 – Single Leg Jog A. Right Leg forward 8 8 Cts B. Left Leg forward jog 8 8 Cts C. Wide & Ski (R-front),W&S (L front) (2 times facing the front of the pool) 8 Cts D. Repeat C (2 X facing the back of pool) 8 Cts E. Repeat A.B.C.D. facing backwards 32 Cts Combination 7 – Toning A. Wide Cross front (singles – 4 times) 8 Cts B. Doubles Wide Cross Front (twice) 8 Cts C. Lift up Right leg (circle) 8 Cts D. Lift up Left leg (circle the other way) 8 Cts E. Side tucks (single – top leg extends, then bottom leg extends) 16 Cts Combination 8 – Upper Body (Sit & stroke) A. Breast Stroke (Cross, Open) 8 Cts B. Circle to the R 8 Cts C. Pump Back 8 Cts D. Circle to the L 8 Cts

Aqua Body Moves (read article)

with with Manuel Velásquez Combination 1 A. Walk x 2 tap front tap back and pivot turn and cha-cha (8 ct) B. Mambo cha-cha and tap front tap back (8 ct) C. Leg abduction, cross back, walk x 2 knee lift 2x (tango knee on the second) (8 ct) D. Step back and salsa step in four directions: back-front-right-left (8 ct) Combination 2 A. 3 Diagonal Step touches knee up and hip abd/add (16 ct) B. Leg circumduction 2x, then change leg and do the same on other side (16 ct) C. Lunge back and then lunge back traveling back one leg, repeat on other side (16 ct) D. Jump and body rotation 4x (¼ turn each jump) to right and then to left (16 ct) Combination 3 A. Alt tap front right and left with scoop hands (step front w/ reaching hands and step back with feet together(8 ct) B. Tai-chi Swimming Dragon arms front and back to step and box step. (8 ct) C. Repeat B (8 ct) D. Step touch one side and Lunge tap side 2x (8 ct)

Aqua Core Training (read article)

with with Manuel Velásquez Combination 1 A. Two traveling step touches and knee lift (8 ct) B. Standing on one leg, knee extension 2x then Warrior 3 2x (16 ct) C. Hip shake with knee lift, internal and external hip rotation (8 ct) Combination 2 A. 4 alternating Double-Step touches to the back of the pool (16 ct) B. Walk front tempo music (8 ct) C. High knee jog (8 ct) Combination 3 A. 2 Diagonal step touches to the front and one big leap (16 ct) B. Warrior III pose and Squats 2x (8 ct) C. Run backwards with high knees (8 ct) Combination 4 A. Back lunge and torso rotation opposite side Arm start in front and move down extending the shoulders then back to the center. Then the other side (16 ct) B. Jump back with feet together while the arms help you doing a big hug movement 2x (8 ct) C. Then jump the rope with feet together side to side and moving forward (8 ct) Combination 5 A. Skate alternating leg 3x and hold (8 ct) B. Squat on one leg 2x (8 ct) C. Leap diagonal landing on one leg then: other leg cross in front (i.e., adduct), then abduction, and hamstring curl. Repeat on the other leg. (16 ct)

Aquatic Arms (read article)

with with Sara Kooperman Combination 1 – Straight Forward Pattern A. Jog Forward 8 (Arms: Up R-1, Up L-2, Side R-3, Side L-4, cross 5,6,7,chest-in-8) B. 2 Jumping Jacks angled R, 2 Jumping Jacks angled left C. 2. Hop back – RR,LL,R,L,R,L (Arms: Hands scoop) D. Jumping Jack – out, in, out, out, in, out, in, in Combination 2 – Lateral Pattern A. Tick -Tock R 4 times (Arms: Pushing into the move) B. Tick-tock in place RR,LL,R,L,RR (Arms: Pushing again into the move) C. Double Hamstring curl RR,LL (Arms: Crossing down) D. Single Hamstring curls R,L,R,L (Arms: Crossing front) Combination 3 – Bow Tie Pattern A. Jog forward up to the corner 8 counts – knees up (Arms: pumping) B. Jump wide, wide, wide, hop together & half turn back / wide, wide, wide, hop together & half turn forward (Arms: Splash, splash, splash, clap above head … repeat) -- Alternate move – out,out,out,spin 360 C. Jog straight back (Arms: pump back) D. Repeat B. Combination 4 A. Jog forward 8 counts (Arms: Up R 1 / Up L 2/ I-don’t-know R 3 / I-don’t-know L 4 / Cross Front 5 / I-don’t-know both 6 / Pray up 7 / Cleavage 8 ) B. Jumping Jack turning in a circle (F/R/B/L) (Arms:out/in-B/out/in-F/out /in-B/out/in-F) C. Hop back – but move side (Arms: R front on 1 / L front on 2 / bend both to R ear on 3 / Straight front on 4 / Bend both to L ear on 5 / Straight front on 6 / Open wide on 7 (and face front) / Cross arms over chest on 8 (hop feet together) D. Leap right 1 , hop together on 2, Leap left 3, hop together on 4, 2 Jumping Jacks (5,6,7,8) (Arms: Skim the surface and slowly go under) Combination 5 A. Dolfin 4 times