Aquafit Session #1

No equipment needed but have water nearby. All exercises should be done with water just below shoulders.

Warm up well (See video)

Cycle #1
Cardio: Jogging
2 minutes, 4 different styles plus toning. 30 seconds each exercise
Wide/Narrow
Quick & Front Punch
High Knees & Punch Sides
Side/Side/Hold
Plant Feet, one foot forward, one back
Toning:
Breast Stroke (Back and Front) 30 secs then Squat to knee up 30 secs
Then do above again at a higher intensity then rest for 15 seconds and hydrate.

Cycle #2
Cardio: Jacks
2 minutes, 4 different styles plus toning. 30 seconds each exercise
Bent limbs
X-cross (arms and legs)
Single/single/hold pulse (2 bounces)
“M” – up in, up out
Plant Feet, one foot forward, one back
Toning:
Opposing arms (running arms) 30 secs then Side “karate kick” 30 secs
Then do above again with higher intensity then rest for 15 seconds and hydrate.

Cycle #3
Cardio: Butt Kicks
2 minutes, 4 different styles plus toning. 30 seconds each exercise
Quick
Angled Out
Angled In
Single/Single/Hold Pulse
Plant Feet, one foot forward, one back
Toning:
Arms Quick/Slow (up quick, down slow) 30 secs then Squat & Midline Crunches (elbows to knees) 30 secs
Then do above again with higher intensity then rest for 15 seconds and hydrate.

Cycle #4
Cardio: Ski
2 minutes, 4 different styles plus toning. 30 seconds each exercise
Long Limbs
Tuck Centre
Single/Single/Hold Pulse
Fly Arms (criss-cross) & Ski Legs
Plant Feet, one foot forward, one back
Toning:
“T” shoulders Front (tap front, tap behind) 30 secs then Back & Back Kicks (squat kick) 30 secs
Then do above again with higher intensity then rest for 15 seconds and hydrate.

Cycle #5
Cardio: Pendulums (2 minutes, 4 different styles plus toning. 30 seconds each exercise)
Right push/in/down/up
“T” Reaches right/left
Left push/in/down/up
Figure 8 arms with pendulum legs
Plant Feet, one foot forward, one back
Toning:
Chest Fly open 30 secs then Leg abduction jumps (flat feet landing) 30 secs.
Then do above again with higher intensity then rest for 15 seconds and hydrate.
Finally gentle walk around then stretch. Stretch ideas in the attached video.

You can watch the follow along video attached or if you can't then watch the video, learn the moves and print out the attached plan but remember to take a stop watch.


Link to video:
https://youtu.be/oa-RA6T_9gk

Try this follow along 8 min full body stretch at least once a week.


This short full body stretch focuses on lengthening the muscles you use for swimming, cycling and running whilst also improving joint flexibility. You'll recover more quickly and achieve greater results with this recovery sequence.

EQUIPMENT NEEDED: None, optional exercise mat.

This takes 7 minutes and great to do when you feel a bit tight or add it to your daily post run session routine.

Benefits of stretching
- Improve your performance in physical activities.
- Decrease your risk of injuries.
- Help your joints move through their full range of motion.
- Increase muscle blood flow.
- Enable your muscles to work most effectively.
- Improve your ability to do daily activities.

SH1FT 8 min stretch:

https://www.youtube.com/watch?v=EkvFUituLxA