Aqaufit Deep Water Lesson Plan PDF

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Summary

Aqua fit lesson plan assignment...

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Aquafit Deep Water Plan: Warm up: (1 minute each, 5 minutes total) -

Jog wall to wall with pumping arms Rocking Horse Switch Legs Breaststroke with march Kickbacks with breaststroke arms

Cardio: (1:00 per exercise) (25 minutes) Set 1: -

Tuck pulse (lunge pulse tuck to chest) Wide run Tuck Pulse Wide Run

Set 2: -

Flutter kick up to surface (narrow than wide) and back down High knees Flutter kick to surface/down High knees

Set 3: -

One bent knee, arms out to side legs out with one straight one bent (in, in, out, out with bent knee) Jumping jack One bent knee, arms out to side legs out with one straight one bent (in, in, out, out with bent knee) Jumping jack

Set 4: -

One leg cycle in a vertical position Other leg Sprint One leg cycle in a vertical position Other leg Sprint

Set 5: -

Cross country skiing Crawl arms Put together Reverse crawl arms

Set 6: -

Frog touches Heel kick with punching arms Frog touches Heel kick with punching arms

Strength Training (Isolating Core) (10 minutes) -

Tuck legs in left side, straighten right side, rotate Tuck legs in straighten and drop down Lean back, touch opposite hand to heel (Russian twist) Criss-cross (scissor kicks) Leaned back In out on back

Strength Training (Legs, 10 minutes) -

Knee pulses (baby tuck, and rotate) Kicks to side, one leg still Toe touches Flutter kick underneath you (bringing shoulders up) Leg rotations (left than right and switching direction)

Finishing Cardio: (3 minutes) -

Kicking in seated position, pulling in breaststroke, stay stationary (1 minute hard, 30 second rest) X 2

Stretches: -

Lower back look up Shoulder on wall Obliques lean Knee to chest/rotation Hamstring curls...