Level 3 - Moderate Mobility

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:

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

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.

Muscles: Pain Relief

Equipment:

Session Placement: Main set

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:

Session Placement: Main set

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:

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.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

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:

Session Placement: Main set

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:

Session Placement: Main set

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:

Session Placement: Main set

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:

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.

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

Equipment: Large Noodle

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.

Muscles: General Fitness

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.

Muscles: General Fitness

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

Session Placement: Main set

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:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Large Noodle

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

Session Placement: Main set

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:

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

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.

Muscles: General Fitness

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

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.

Muscles: General Fitness

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.

Muscles: Core and Back

Equipment: Large Noodle

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

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.

Muscles: General Fitness

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.

Muscles: General Fitness

Equipment:

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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.

Muscles: Lower Body-Aerobic, Cardio

Equipment:

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.

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

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.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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

Session Placement: Main set

Purpose: Challenge gait control, coordination, and balance in multiple directions for children and adolescents with moderate mobility.

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

Equipment:

Session Placement: Main set, Skill development

Purpose: Improve cardiovascular fitness and movement efficiency through structured interval-style aerobic exercise in water.

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set, Skill development

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:

Session Placement: Main set

Purpose: Improve respiratory efficiency and timing in moderate-intensity water activity for children and adolescents with stable respiratory status.

Muscles: respiratory muscles, core

Equipment: Kickboard

Session Placement: Main set, Skill development

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:

Session Placement: Skill development

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:

Session Placement: Main set, Skill development

Purpose: Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

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

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

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

Equipment: Kickboard

Session Placement: Main set, Skill development

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

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

Equipment:

Session Placement: Main set, Skill development

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

Muscles: glutes, hamstrings, calves, core

Equipment:

Session Placement: Main set

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

Muscles: obliques, latissimus dorsi, low back

Equipment:

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

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

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

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

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

Purpose: Provide a low-impact, longer-duration deep-water cardio sequence tailored to obese participants with joint protection and enjoyment as priorities.

Muscles: legs, core, arms

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Provide a fully supported deep-water cardio set that minimizes joint impact while safely building endurance for obese participants.

Muscles: legs, core, arms

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Provide a gentle deep-water circuit alternating upper- and lower-body patterns for rehab or deconditioned participants.

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

Equipment: Flotation Belt

Session Placement: Main set