Fully Anchored

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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

Position: Fully Anchored (feet on bottom)

Equipment: Kickboard

Session Placement: Warm-up, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Provide a gentle range-of-motion sequence for hands and ankles in warm water to reduce stiffness and improve joint comfort.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Build basic water confidence and postural control during supported water entry for children and adolescents with significant motor or sensory challenges.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

Purpose: Cool down while moving through 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. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle dynamic (moving) stretch. Starting with the side of your ribs to hips, followed by a stretch for your back, then a chest & neck stretch. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Introduce very gentle vertical bouncing in water for children and adolescents with significant mobility limitations to prepare for later plyometric drills.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Warm-up, Skill development

Purpose: Introduce very low-impact, rhythmic aerobic movement in water for children and adolescents with significant mobility limitations.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Warm-up

Purpose: Teach gentle pelvic tilting and neutral spine awareness for participants with back pain or limited core control.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Introduce gentle, supported standing balance and trunk activation for children and adolescents with major postural control limitations.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Skill development

Purpose: Introduce safe upright gait in water for participants with significant mobility or balance limitations.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Provide very low-impact, supported gait practice in water for children and adolescents with significant mobility limitations.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Warm-up, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Strengthen hip abductors and improve lateral stability using controlled side leg lifts against water resistance.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set, Skill development

Purpose: Provide gentle, continuous aerobic conditioning in water for children and adolescents who can perform supported standing and stepping.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Enhance basic diaphragmatic breathing and coordination with slow walking in water for children and adolescents with mild limitations.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Floating Dumbbells, Floating Cuffs

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Develop whole-body coordination using an alternating arm–leg ‘cross-crawl’ marching pattern in shallow water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set, Neuromotor training

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Combine gentle pelvic tilts and supported walking to improve alignment, core activation, and comfort for participants with low-back pain.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Blend simple balance drills with social interaction in shallow water to support function, confidence, and connection in older adults.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Offer a low-impact, alignment-focused walking sequence in water for pregnant participants within guideline-based intensity.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Use controlled walking patterns in shallow water to train balance, posture, and lower-body coordination.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop low- to moderate-intensity cardiovascular fitness and leg strength using purposeful walking patterns in chest-deep water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Challenge static balance and coordination by combining single-leg stance with small reaching movements under water support.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Skill development, Main set

Purpose: Reinforce neutral spine posture and gentle core engagement during slow walking in shallow water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set, Skill development

Purpose: Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Strengthen thighs and hips with small, supported squats that control knee load and encourage proper alignment.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Improve basic trunk control and rotational mobility in a safe, supported standing position in water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Skill development

Purpose: Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Combine social circle walking with controlled weight shifts to train balance and coordination in a group setting.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Main set

Purpose: Gently mobilize the thoracic and lumbar spine in flexion with core support while minimizing load.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo. Increases flexibility, balance and coordination.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. Increases flexibility, balance, and coordination.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M 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 you

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Kickboard

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Kickboard

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Mobilize and strengthen the lateral trunk muscles with controlled side bending in a supported aquatic environment.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Warm-up, Cool-down, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Challenge cardiovascular fitness and dynamic balance by combining forward, backward, and lateral walking patterns in shallow water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set, Skill development

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement, also providing a light to moderate cardio conditioning.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Strengthen hip extensors and train controlled back-leg movement for safer stepping, kicking, and gait push-off.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your body will strengthen and lengthen with these 5 exercises. Moderate intensity also provides a light to moderate cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

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, tempo and resistance provides a moderate to intense cardio conditioning that will improve endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged. The knotted small noodle provides an intense 3 directional arm movement, also increasing flexibility and coordination.

Position: Fully Anchored (feet on bottom)

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements, also providing a moderate to intense cardio conditioning.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your torso and rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements, also providing a moderate to intense cardio conditioning.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your legs and hips will strengthen and lengthen with these ski movements. Provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

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

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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 tempo and resistance of these jack frogs provides a moderate to intense cardio condition that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Bells

Session Placement: Main set

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. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. Combined movements with resistance and tempo provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your legs and shoulders will strengthen and your back and spine will stabilize with these jogging and arm swinging movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your core, back, hips and legs will strengthen with this jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

Purpose: Your outer hips, core and glutes will strengthen and your inner thighs will lengthen with these wide jog movements. The floating dumbbells add resistance to the arm push downs and the travel moves build coordination, also providing a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the kick movements. Provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Kickboard

Session Placement: Main set

Purpose: Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

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 moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Kickboard

Session Placement: Main set

Purpose: Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your hips, legs, core, back and arms will strengthen with these sit & kick movements, also providing an intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches, providing an intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

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 combined arm and leg movements with the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your inner thighs and outer hips are going to be challenged with this curtsy lunge. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

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 with this quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination and the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with this coordinated rocking movement. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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. Returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these sideways walking wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.

Position: Fully Anchored (feet on bottom)

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a rapid tempo provides a an intense to very intense cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

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, tempo and resistance provides an intense to very intense cardio conditioning that will improve stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged. The knotted large noodle provides a very intense 3 directional arm movement, also increases flexibility and coordination.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your legs, hips, shoulders & arms will strengthen and lengthen simultaneously. Wearing a flotation belt also makes you stabilize your core for a back and abs workout. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. Your chest, back and shoulders will strengthen with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, inner thighs, knees, quadriceps and core will strengthen with these fast frog leg movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that 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 interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs will strengthen and your outer hips will lengthen with these rapid jumping jack movements. You will also strengthen your shoulders with the arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous cardio exercise so that your legs, hips, chest & arms will strengthen and lengthen simultaneously. Wearing a floating belt also makes you stabilize your core for a back and abs workout.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, hips and legs will strengthen with this intense suspended jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, core and glutes will strengthen and your inner thighs will lengthen with this intense wide jog movement. Your chest and arms will strengthen and your coordination will be challenged in combining the arm and leg movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Floating Cuffs, Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, outer hips, inner thighs, glutes and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the intense kick movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins, Kickboard

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen as you row the kickboard. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Fins, Kickboard

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your hips, legs, core, chest, back and arms will strengthen and your coordination challenged with these rapid vertical center kick flutters. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance...

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your hips, legs, core, back and arms will strengthen with these sit & kick movements The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense exercise so that your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, hips and core will strengthen and your leg muscles will lengthen with this challenging suspended vertical scissor kick around the clock. Your shoulders and arms will strengthen as they scull at sides. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Floating Belt, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs and outer hips are going to be challenged with this curtsy lunge. The center bounce adds to the intensity of the move. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides an intense to very intense cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these circular arm movements. The quick change lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

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 with this rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your hips, glutes, legs and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your legs, hips, and core will strengthen with these rapid coordinated rocking movements. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance. The slower pace focused on raising and pushing down the large noodle increases the intensity.

Position: Fully Anchored (feet on bottom)

Equipment: Large Noodle

Session Placement: Main set

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.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

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. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your outer hips will strengthen and your inner thighs will lengthen with these rapid step side wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Position: Fully Anchored (feet on bottom)

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Position: Fully Anchored (feet on bottom)

Equipment:

Session Placement: Main set