There are a limited number of Aqua Bootcamp exercises that can be used in an Aqua Bootcamp class. That is, you must take into account the age of the people in the class, their ability to swim, and their familiarity with water exercises. Regardless of these issues, there are several water camping exercises that everyone can do.
One of my favorite water bootcamp cardio stations is using the noodles.
- Sit on the noodle like a horse and keep your feet off the floor = suspend in the water.
- Extend your right leg in front.
- Your left leg will hang behind you.
- Hold the front of the noodles.
- Dip your right heel into the water, using only your right leg, and kick forward, from the pool side to the rope (or other predetermined destination).
- When you get to the rope, turn around, switch legs, using only the left leg.
- Dig your left heel into the water and step back to the side of the pool.
Depending on how much time is left, they can come and go for 2 minutes. Or using the same one-legged concept, kick in a circle with one leg and switch to the other leg to turn in the opposite direction.
Perhaps another cardio station idea is:
- Take jump shots / hoop shots for 30 seconds.
- Froggers for 30 seconds.
- Tuck Jumps for 30 seconds
- Ending with Tuck Jumps.
Another water camp exercise is a dumbbell cardio station:
- Cross-country ski legs (back and forth), feet on the ground.
- Hold a dumbbell in each hand.
- Extend your arms to the sides of your body, palms forward while holding the dumbbells.
- While your legs are CC Ski, the dumbbell arms will “clap” or come together in front of your body and open the arms to the sides again, and you will repeat. Do this for 30 seconds.
The next 30 seconds:
- Cross-country skiing holding the dumbbells and with your feet suspended / feet off the ground.
When the first minute is over, keep using the dumbbells. The next 30 seconds will be:
- Do Jumping Jack Legs (in and out to the sides, feet on the floor).
- Bring your arms to the front, palms down holding the dumbbells.
- As your legs move in and out, your arms swing back and forth.
To be followed for the last 30 seconds of:
- Jumping Jacks suspended with dumbbells.
Each of these cardio stations is followed by a 2-minute toning station. These are some of the aqua bootcamp exercises I use to tone up.
- Lie on your stomach.
- Hold on to the edge of the pool.
- The legs are extended out behind you.
- Kick your legs behind you.
- Use the whole leg to kick, not just from the knee, or just the feet, the whole leg kicks up and down.
- Do this for 1 minute.
For the next minute:
- Take a noodle.
- Roll onto your back.
- Lie on your back with the noodles around you and under your armpits.
- Stretch the body for a long time.
- Keeping your legs straight, scissor kick legs, alternating the top leg.
Great toning exercise for the quads and hamstrings, plus the adductors and abductors.
Another of my favorite toning water bootcamp exercises is for the chest and abs.
- Take a noodle.
- Keep the noodles shoulder width apart with an overhand grip.
- Kick your legs back so that you are lying on your stomach.
- As you exhale, stretch your arms as you push the noodles down from your chest.
- Inhale and pull the noodles towards your chest.
- Repeat 12 times.
- Last time, hold the noodle down and make small pulses pushing it down.
- Press 16 times and repeat for 1 minute.
For the next minute of toning at this toning station:
- Use the same noodles.
- Continue lying on your stomach.
- The arms are extended downwards holding the noodle.
- Keep the noodles stationary.
- Bring your navel towards your spine and inhale.
- As you exhale, bring your knees closer to the noodles.
- Then kick your legs back.
- Repeat this exercise for 1 minute.
Using a flotation board provides great strength and offers excellent toning!
- Grab a skateboard.
- Hold the support board at each end horizontally. (No as if he was going to use it to kick).
- Place the support board in the water vertically, while holding each end.
- Place one leg in front of the other. Tight stomach. Shoulders back.
- Exhale and push the support board forward (away).
- Inhale and pull it towards you.
- Keep repeating for 1 minute.
For the next minute, continue using the support table:
- Lay the support board horizontally over the water.
- Place both hands on top from the float table.
- One leg is in front of the other. Tight stomach. Shoulders back.
- Exhale and push the support board down.
- As you inhale, control the support board as you rise to the surface.
- Repeat pushing the support board into the water and controlling the rise.
- Do not lean on the support board to lower it! Stand up and keep your upper body upright!
Now you have several aqua bootcamp exercises. You can incorporate these 3 cardio and toning exercises into your Aqua Bootcamp class or maybe sprinkle them on a regular water workout. My next article will explain a suspended workout even if you have a shallow pool.