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    Aquafit Full Lesson

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    MaryFifi
    This document outlines an 80-minute aquatic exercise class consisting of a warm up, cardio, strength, and cool down portions. The warm up includes walking, lunges, side steps, and marching for 9 minutes. The cardio section incorporates 10 minutes of walking, punching, arm movements, and backward walking. Strength exercises target the legs for 5 minutes and arms for another 5 minutes using moves like squats, bicep curls, and shoulder presses. For 10 minutes, exercises are done with noodles including flutter kicks, bicycling, and planks. The class ends with an 8-minute stretching routine focusing on shoulders, back, hips, and legs.

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    © All Rights Reserved
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    Aquafit Full Lesson

    Uploaded by

    MaryFifi
    1K views5 pages
    This document outlines an 80-minute aquatic exercise class consisting of a warm up, cardio, strength, and cool down portions. The warm up includes walking, lunges, side steps, and marching for 9 minutes. The cardio section incorporates 10 minutes of walking, punching, arm movements, and backward walking. Strength exercises target the legs for 5 minutes and arms for another 5 minutes using moves like squats, bicep curls, and shoulder presses. For 10 minutes, exercises are done with noodles including flutter kicks, bicycling, and planks. The class ends with an 8-minute stretching routine focusing on shoulders, back, hips, and legs.

    Original Description:

    Lesson Plan for shallow water aquafit.

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    This document outlines an 80-minute aquatic exercise class consisting of a warm up, cardio, strength, and cool down portions. The warm up includes walking, lunges, side steps, and marching for 9 minutes. The cardio section incorporates 10 minutes of walking, punching, arm movements, and backward walking. Strength exercises target the legs for 5 minutes and arms for another 5 minutes using moves like squats, bicep curls, and shoulder presses. For 10 minutes, exercises are done with noodles including flutter kicks, bicycling, and planks. The class ends with an 8-minute stretching routine focusing on shoulders, back, hips, and legs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1K views5 pages

    Aquafit Full Lesson

    Uploaded by

    MaryFifi
    This document outlines an 80-minute aquatic exercise class consisting of a warm up, cardio, strength, and cool down portions. The warm up includes walking, lunges, side steps, and marching for 9 minutes. The cardio section incorporates 10 minutes of walking, punching, arm movements, and backward walking. Strength exercises target the legs for 5 minutes and arms for another 5 minutes using moves like squats, bicep curls, and shoulder presses. For 10 minutes, exercises are done with noodles including flutter kicks, bicycling, and planks. The class ends with an 8-minute stretching routine focusing on shoulders, back, hips, and legs.

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    Warm Up Cardio 9 minutes

    Walking warm up
    1 minute
    Lean into walk
    1 minute
    Lunges
    1 minute
    Angled Lunches
    1 minute
    Hip issues continue doing forward lunges
    Sidewalk with forward arm presses
    1 minute
    Palms perpendicular to the ground for more resistance,
    parallel for less resistance
    Grapevine with arm twirl
    1 minute
    Dont cross over if you have hip problems, continue side
    steps
    Long Soldier March
    1 minute
    Touch Hand to opposite foot
    Control your foot dropping
    Walking/Jogging
    15 second intervals x 4 alternating
    Repeat but going backwards
    Leg workout 5 minutes
    Squats
    30 seconds
    Hold for 10 seconds at end
    Knee up
    20 seconds
    Foot to butt
    20 seconds
    Leg pivot in and out

    20 seconds
    Calf circles
    20 seconds
    Leg circles
    20 seconds
    Start small and get big
    REPEAT with other leg (last 5)
    10-minute walk
    Lean forward for resistance
    Shallow water is harder
    Explain the whys Aquatic Exercise Association and
    America Association of Rheumatology Research
    1 minute walking
    1 minute punching out
    1 minute arm pushing back
    1 minute arm pushing forward
    1 minute big symbols
    1 minute arms lifting high
    1 minute grabbing the sparrows tail
    1 minute arms wide for resistance
    1 minute sculling arms
    1 minute walking backwards
    Arm Workout 5 minutes
    Cymbal crash and elbow lever arm presses
    15 seconds x 4 alternating
    Figure eights
    20 seconds
    Thumb up and thumb down
    Small to big arm circles
    20 seconds
    Press in to middle
    20 seconds
    REPEAT with other arm (last 3)

    Big Xs
    20 seconds
    Arm pulsing down and punch out
    15 seconds x 4 alternating
    Sway back and forth
    20 seconds
    Sculling
    20 seconds
    Ski across and back pool
    1 minute
    Angled ski across and back pool
    1 minute
    Jogging forward pushing out
    30 seconds
    Jogging backwards pulling in
    30 seconds
    Pendulum across the pool
    1 minute, leading with one leg one way and the other on
    the way back
    Stationary Cardio
    Jills
    30 seconds
    Jogging/march with a jump every 15 seconds
    Knees up high arms out
    Modification only one knee up at a time
    Finish with 10 seconds of jumping
    One minute total
    Angled, bent knee lifts
    15 seconds each leg, as fast as possible
    Jump from one leg to other
    15 seconds x 4 alternating between medium and fast
    pace
    Modification is fast side stepping

    Legs in and out, legs back and forth


    15 seconds x 4 alternating between medium and fast
    pace
    Noodle Workout 10 minutes
    Flutter kick across the pool on front
    30 seconds
    Flutter kick across the pool on back
    30 seconds
    Bicycle backwards across the pool
    30 seconds
    Noodle arm presses
    30 seconds
    Knee tuck, out, knee tuck, down
    30 seconds
    Twists
    Surface 15 seconds
    Dipping 15 seconds
    Plank
    20 seconds
    March
    20 seconds
    Side curtseys with noodle presses
    30 seconds
    Knee up and kick down to the sides
    30 seconds
    Bicycle in a circle
    30 seconds
    Leg Vs
    30 seconds
    Flutter kick across the pool on front
    30 seconds
    Flutter kick across the pool on back

    30 seconds
    Stretch
    8 minutes
    Looking at the shoulders sternocleidomastoid
    Down at armpit and rest hands on head trapezius
    back neck rolls
    Shoulders up and down
    Shoulders roll forward and backwards
    Linked hands
    Arm over chest
    Wave up and wave down
    Wrists roll in and out
    Over to wall
    Hands on wall and step back lower back thoracolumbar
    fascia
    One arm up and twist to the side oblique
    One hand on wall, sun over mountain stretch
    Lean butt back, weight off arms, keep legs straight
    posterior leg muscles
    Lift foot and pull quads
    Foot up on wall & lean forward
    Ankle roles

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