Jackie Wright: An Aqua Circuit Program for Any Body
Grand Lake, CO Colorado
Second in a three-part series
This was intended to be a two-part series, but in order to give the details of the program; it has become a three-part series. The set up and format of this fantastic aqua circuit program was described last week, so prior to attempting to perform this program, be certain to check out last week’s information.
This week the station break-downs will be provided and next week the group exercises for the upper/lower body and a thorough cool down stretch concentrating on flexibility improvement and relaxation, will be described for you. As always, prior to beginning any exercise program, please consult your physician.
Aqua Circuit Program – 75 minutes
Warm-up – 5-8 minutes – perform any swimming stroke, such as the front crawl or back stroke, down the length of the pool and back at an easy pace. The key is to utilize both the upper and lower body creating a thorough warming of the entire body and rehearsing the specific movements that will be performed during the circuit. Use noodles or kickboards if needed.
In shallow water, you may need to “get shorter” so that your lower body and the majority of your upper body remains submerged.
In shallow water and deep, aqua tools such as aqua buoys (like dumbbells but without the weight), ankle buoys, etc. are very helpful in increasing the intensity.
• Station 1: Side stroke down the length of the pool and frog kick back to the other end. Switch sides and repeat. Noodles or kickboards may be used if needed.
• Station 2: Tethered tubing from a stable object; facing the side of the pool move far enough from the anchor point so that the tubing is taut and the arms are extended; row the arms back from the shoulder joint (i.e. crack an egg between the shoulder blades) while you perform a squat.
• Station 3: Water walk the length of the pool with water gloves, water buoys or with your fingers closed and fingertips facing the bottom of the pool.
• Station 4: Core station – 2 different abs/core exercises performed on alternating circuits. Works best with aqua dumbbells, arms out to the sides of the body forming a “T” with the arms, submerged but permitting buoyancy for the rest of the body. Lie back supine (face up) and draw the knees in toward the chest by drawing the base of the rib cage toward the hip bones (i.e. fold the body in half). Push and pull the knees in and out. Second core exercise – lateral shoot-throughs using the aqua dumbbells; arms out to the sides of the body palms facing downward, drawing the knees in to the chest, then “shoot “the legs out to the right side of the body, as you pull the arms/buoys to the left and then repeat on the other side. The body becomes parallel to the bottom of the pool.
• Station 5: Kick the wall – stand facing the wall and kick the legs (like a front kick in kickboxing) with the ball of the foot, toward the wall, alternating sides. Arms are moving forward and backward.
• Station 6: Tread Water – if you need a noodle or kickboard-use it.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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