Water fitness instructors are always on the lookout for ways to add variety to their classes. One easy way to do this is to have a circuit class.
Before your participants arrive, set up stations around the pool with any equipment you plan to use. Place signs at each station with the name of the exercise to be performed. The purpose of the exercises can be strength training, or cardio, or you can alternate between strength training and cardio. When class begins, lead everyone in a warm up, then divide the class into groups and send them to the various stations. They perform the designated exercise for a certain amount of time, and then move to the next station. More than one exercise can be assigned to each station. Participants can perform exercise one the first time they come to the station, and exercise two the second time around. Participants can work their way through the circuit one or more times, depending on how long your class is, how many stations you have, and how much time you allow at each station. Although a certain amount of preparation is involved in setting up the stations, there is no choreography to memorize. You just have to keep track of time and signal when to move to the next station.
A variation of this idea is to set up the circuit so that all of the exercises are partner moves. This adds an element of competition or cooperation, not to mention fun! If the class will work through the circuit more than once, you might want to have them work with a different partner for the second round. This encourages people to introduce themselves to class members that they may not know very well.
Below are some partner exercises to get you started:
Cross-country ski #1
No equipment
Purpose – cardio
Partners alternate between cross-country ski levels I (upright) and III (suspended). When Partner A is at level I, Partner B is at level III. Partners switch every 10 seconds.
Cross-country ski #2
Equipment – noodles
Purpose – cardio
Partners each hold one end of 2 noodles. Perform a cross-country ski pushing and pulling the ends of the noodle.
Bicycle Races #1
Equipment – noodles
Purpose – cardio
Each person straddles a noodle and bicycles with arms and legs. Race from one end of the pool to the other, or until time is up.
Bicycle Races #2
Equipment – noodles
Purpose – cardio
Partner A stands with her noodle around her waist and the ends behind her. Partner B straddles her noodle and holds onto the ends of Partner A’s noodle. (Partner A is the handlebar and Partner B is the bicycle rider.) Partner A runs and Partner B bicycles. Half way through the allotted time, have the partners switch places.
Jumping jacks
Equipment – aquatic step
Purpose – cardio
Partner A does jumping jacks on the step; feet land on the step in the middle, and then on the floor on either side of the step. Partner B does jumping jacks on the floor. Every 10 seconds the partners change places.
Volleyball
No equipment
Purpose – cardio
Partners face each other. Partner A jumps 5 times with hands up as if blocking the volleyball. Then Partner B jumps 5 times. Partners alternate until time is up.
Seesaw #1
Equipment – aquatic steps
Purpose – strengthen quads and glutes
Place 2 aquatic steps 2-3 feet apart. Each partner stands on one of the steps, facing the other. Partner A squats when Partner B stands up, and Partner A stands up when Partner B squats. Performing squats on top of an aquatic step increases the effects of gravity.
Seesaw #2
Equipment – buoyant hand bars
Purpose – strengthen hamstrings
Both partners hold buoyant hand bars down with their arms straight. Partner A squats when Partner B stands up, and Partner A stands up when Partner B squats. Performing squats with buoyant equipment makes the downward squat harder than standing up. Remind the partners to keep their heels on the floor.
Tennis Forehand
Equipment – paddles
Purpose – strengthen pectorals
Each partner has one paddle that she holds in a hand brace position. Play imaginary tennis using a transverse adduction. Play right handed for half of the time and left handed the rest of the time.
Tennis backhand
Equipment – paddles
Purpose – strengthen posterior deltoids
Each partner has one paddle that she holds in a hand brace position. Play imaginary tennis using a transverse abduction. Play right handed for half of the time and left handed the rest of the time.
Canoe
Equipment – kickboards
Purpose – strengthen trapezius and rhomboids
Each partner has a kickboard. Partners stand one behind the other, positioned as if they were in a canoe. Partner A rows with the kickboard on the right side while Partner B rows on the left side. Partners switch sides every 10 seconds.
Basketball
Equipment – ball
Purpose – strengthen triceps
Partner A pushes the ball down underwater 5 times as if dribbling a basketball with both hands, then passes it to Partner B who dribbles 5 times and passes it back.
Ball toss
Equipment – ball
Purpose – eye-hand coordination
Partners jog sideways facing each other and passing the ball back and forth.
Balance challenge
Equipment – kickboard
Purpose – balance
Each partner has a kickboard. Partners stand on one foot facing each other. They hold the kickboard upright by the 2 ends and push and pull, creating turbulence that makes it harder to balance. Half way through, change feet.
Chase
Equipment – aquatic steps
Purpose – ADL (stair climbing)
Have 2 aquatic steps about 3-4 feet apart. Partner A travels up and over the 2 steps in any pattern, forward or backward or sideways, and Partner B follows. Half way through, Partner B leads and A chases.
Choose exercises depending on your class objectives and the needs of your participants. Then set your timer and take on the role of cheerleader. Everyone will end up laughing and working hard at the same time.
Christine Alexander is the author of Water Fitness Lesson Plans and Choreography. She is an AEA CEC provider and a member of the board of the Metroplex Association of Aquatic Professionals in Dallas, Texas. She teaches water fitness classes for the City of Plano Parks and Recreation Department. She holds certifications through AEA, USWFA, YMCA, and the Arthritis Foundation. Christine can be reached at chris.4321@verizon.net.
