Activities of Daily Living

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your hips will strengthen and your coordination will be challenged with these triple tap foot movements combined with arm circles at your sides. You will be able to do more activities like waiting in line standing stably and carrying a shopping bag. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide sideways walking leg movements, also providing a light to moderate cardio conditioning. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements and the resistance provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements. You will be able to do more activities like lifting shopping bags. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your chest, biceps and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your legs and hips will strengthen and lengthen with this movement. You'll be able to do more activities like stepping backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, also providing a light to moderate cardio conditioning. Your arms will strengthen from the resistance used with opposing movements. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these small crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these balance challenging 4-direction kick movements. Strengthens shoulders by holding upper arms close to body and swinging out only forearms. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross behind leg movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The spread palms add resistance to arms and the push downs build coordination. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your inner-thighs & quadriceps will strengthen and your hamstring will lengthen with these straight leg kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-direction kick movements. Your arms will strengthen and your balance and coordination will be challenged by holding a kickboard down and close to the body while performing the kicks. The moderate intensity will provide a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these light jump tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your arms, shoulders and back will strengthen and lengthen with these circle movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

Purpose: Your legs and hips will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on bumpy roads with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Purpose: Your arms, shoulders and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Floating Dumbbells, Floating Cuffs

Purpose: Your chest, back and shoulders will strengthen and lengthen with these circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders and improve coordination with the opposite arm moves. You will be able to do more activities like getting in and out of the car and reaching for side objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your legs and hips will strengthen and lengthen with these ski movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. You will be able to do more activities like opening doors. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Moderate intensity also provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your arms and shoulders will strengthen with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Purpose: Your hips will strengthen and your coordination will be challenged with these double tap foot movements. You will be able to do more activities like waiting in line standing stably. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these slight crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Small Noodle

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your core, back, and legs will strengthen and your hips lengthen with this gentle one kick flutter. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination by scooping hands forward during the lunge behind.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your knees, outer hips, and inner thighs will strengthen and your leg muscles will lengthen with these 4-direction kick movements. Strengthens shoulders by holding down a small noodle behind the back. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: Small Noodle

Purpose: Your legs, hips, core and arms will strengthen with this coordinated rocking movement. You will be able to do more activities like stepping backward. Reduces pain, improves balance, coordination and flexibility.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: None

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Purpose: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen by rowing the kickboard, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. The hand taps to the opposite knee will improve coordination. This exercise reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your legs and hips will strengthen and your hamstrings will lengthen with the jog movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions, also providing a balance workout. Your inner thighs and outer hips will strengthen with the third direction. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements, also providing a light cardio conditioning. Coordination is improved with the grapevine pattern. Reducing your perceived exertion during your daily activities.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with this light intensity jumping jack movement. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

Muscles: Lower Body-Aerobic, Knees, Hips, Cardio, General Fitness

Equipment: None

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements, also improving your balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your hips, inner thighs and knees will strengthen with these jump side to side mogul movements. Your arms will strengthen with the side arm circles, and coordination challenged by changing arm circles within the exercise. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your core, back, hips and legs will strengthen with this jog plank, also providing a light to moderate cardio conditioning. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: Large Noodle

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also your strengthen chest, back and shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance and coordination by sculling the hands.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: None

Purpose: Your legs and hips will strengthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Purpose: Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these light intensity jump torso twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance, posture and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Core and Back, Hips, Cardio

Equipment: None

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: None

Purpose: Your quadriceps will strengthen and your hamstring will lengthen with these sit & kick movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Large Noodle

Purpose: Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: None

Purpose: Your arms, shoulders, chest and back will strengthen with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: None

Purpose: Your outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm swings and challenge your coordination. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements, also providing a light to moderate cardio conditioning. The lunge side movement improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Large Noodle

Purpose: Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The palm pushes build coordination skills. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your knees, hips and legs will strengthen these low impact mogul jumps front and back. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your legs, hips and arms will strengthen and lengthen with these knee strike movements. You'll be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm push-backs. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with arms mirroring legs.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. The webbed gloves add resistance to the arm push downs and the traveling moves build coordination, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Purpose: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment: None

Purpose: Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility, balance, and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your legs and hips will strenthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination with opposite arm swings.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. You will be able to do more activities like opening doors. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. The overall movement of arms and legs will challenge coordination and balance. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your biceps and back will strengthen and your chest will lengthen with the punch movements. Your legs will strengthen with the kick movement. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your legs, hips, core and arms will strengthen with this coordinated rocking movement, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with tricep focused arm curls added to your leg exercise.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provide a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these jumping jack movements. You will also strengthen your shoulders with the arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your core, back, hips and legs will strengthen with this low impact jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: None

Purpose: Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond taps. You will strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: None

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of a car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your hips, inner thighs and knees will strengthen with these light side to side mogul jump movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your quadriceps and hips will strengthen and your hamstring will lengthen with these movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

Purpose: Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: None

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements. You will be able to do more activities like lifting shopping bags. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these jump center tuck movements. The Jack arms with webbed gloves for resistance will build shoulder strength, providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Purpose: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment: None

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these high knee side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: None

Purpose: Your core, back, and legs will strengthen with this gentle jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment: None

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves flexibility and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these gentle twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Improve gait, lower limb strength, and functional mobility for children and adolescents with disabilities using the support and resistance of water.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: None

Purpose: Challenge trunk control and standing balance through controlled stepping and reaching tasks in water.

Muscles: core, back, hips, quadriceps, hamstrings, glutes

Equipment: None

Purpose: Improve dynamic balance and lateral power in water for children and adolescents who can manage moderate plyometric demands.

Muscles: quadriceps, hamstrings, glutes, calves, hips, core

Equipment: None

Purpose: Challenge high-level respiratory control and efficiency in strong youth swimmers with disabilities during vigorous water exercise.

Muscles: respiratory muscles, core

Equipment: None

Purpose: Enhance trunk control and orientation in water by practicing controlled rolling around the body’s long axis for children and adolescents with moderate motor ability.

Muscles: core, back, hips, shoulders

Equipment: None

Purpose: Challenge high-level trunk control and aquatic independence by combining multiple Halliwick-style rotations and position changes in sequence.

Muscles: core, back, hips, shoulders, neck

Equipment: None

Purpose: Use simple, playful reaching tasks in shallow water to build confidence, engagement, and basic movement in children and adolescents with significant limitations.

Muscles: shoulders, arms, core, hips

Equipment: Kickboard

Purpose: Combine stepping, reaching, and throwing in a playful water game to build functional balance and coordination.

Muscles: quadriceps, hamstrings, glutes, core, shoulders, arms

Equipment: None

Purpose: Use complex, team-based aquatic games to train high-level functional movement, coordination, and social problem solving.

Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms

Equipment: Kickboard

Purpose: Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Muscles: core, back, hips, shoulders, arms

Equipment: None

Purpose: Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Muscles: core, back, hips, shoulders, arms

Equipment: None

Purpose: Build lower-body strength and control with alternating lunges that challenge balance and coordination in shallow water.

Muscles: quadriceps, glutes, hamstrings, calves, core

Equipment: None