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Deep-water 20-minute fun activities

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

Circuit Class With Partners

(Active Recovery)


Equipment

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.

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Water Fitness Progressions

Water Fitness Progressions

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Shallow-water cardio lesson plan
Teaching Tip: This lesson plan alternates sets of exercises in the sagittal plane with sets of exercises in the frontal plane. The exercises in the frontal plane begin with ankle touch or inner-thigh lift (see figure 3.1).


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Water Fitness Progressions
Challenge and encourage the participants in your water fitness classes with ready-to-use lesson plans based on sound scientific principles and the concept of periodization.
$42.00
Water Fitness Progressions eBook
Challenge and encourage the participants in your water fitness classes with ready-to-use lesson plans based on sound scientific principles and the concept of periodization.
$32.00

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