Shopping Basket 0
Human Kinetics Publishers, Inc.



Deep-water 20-minute fun activities

This is an excerpt from Water Fitness Progressions by Christine Alexander.

Circuit Class With Partners

(Active Recovery)


Deep-water belts, noodles, dumbbells

Teaching Tip

Two minutes at each station; allow extra time to move to next station. If you have an odd number of class participants, you will need to participate so that no one is left out.

Station 1 Noodles:

  • Bicycle race: Sit on noodle as if riding a bicycle and pedal with arms and legs; race until time is up.
  • Bicycle ride: Partner A is the handlebars with the noodle around his or her waist, and partner B is the bicycle rider, straddling the noodle. Halfway through they change positions.
  • Canoe: Sit on noodle as if riding a bicycle. Partner A is in front of partner B as if in a canoe. Partner B holds the back end of partner A’s noodle between his or her knees. Partners travel forward rowing with their arms. Halfway through they change positions.

Station 2 Dumbbells:

  • Push-ups: Partners face each other leaning forward 45 degrees with dumbbells in their hands under the shoulders and flutter kicking. Partners alternate pushing down.
  • Jumping jacks: When one partner does a lat pull-down, the other lifts the arms to sides.
  • Side-to-side extension:Partners face each other and coordinate so that both go to the same side at once.

Station 3 At the Wall:

  • Breaststroke and reverse: Partner A puts both feet on the wall and does a breaststroke. Partner B is in a kneeling position with back to the wall and does a reverse breaststroke. Halfway through they change positions.
  • Push-off: Partners push off the wall with their feet, tuck, and run back.

Learn more about Water Fitness Progressions.

Facebook Reddit LinkedIn Twitter

The above excerpt is from:

Water Fitness Progressions

Water Fitness Progressions

View other formats

More excerpts from this book

Water Fitness Progressions

Related Excerpts

Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts


News and Articles

About Us

Career Opportunities


Business to Business

Author Center

HK Today Newsletter


Exam/Desk Copies

Language rights translation

Associate Program

Rights and Permissions





Certifying Organizations

Continuing Education Policies

Connect with Us

YouTube Tumblr Pinterest

Terms & Conditions


Privacy Policy


Safe Harbor