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)