Level 4 - No Mobility Limitations

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, providing a moderate to intense cardio conditioning that improve endurance. Your arms will strengthen from the opposing arm movements.

Muscles: Lower Body-Aerobic, Hips, 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 moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

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

Equipment: Resistance Fins

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 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements, providing an intense to moderate cardio conditioning that improves endurance. The lunge-step to the side improves balance and coordination.

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

Equipment: Webbed Gloves

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements. The quick change lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

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

Equipment: Webbed Gloves

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 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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

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

Equipment: Webbed Gloves

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 provides a "moderate to intense" cardio conditioning that improves endurance. The lunge-step to the side improves balance.

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

Equipment: Webbed Gloves

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. Coordination is improved with the grapevine pattern.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

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.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Resistance Fins

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: 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

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.

Muscles: Shoulders, Upper Body-NonAerobic

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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 floating dumbbells for resistance will build shoulder strength. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Dumbbells

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 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

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.

Muscles: Lower Body-Aerobic, Cardio

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout.

Muscles: Knees, Balance, Lower Body-NonAerobic

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

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 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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements. The quick pivot lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

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

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.

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

Equipment: Large Noodle, Resistance Fins

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

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

Equipment: Resistance Bells

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Bells

Session Placement: Main set

Purpose: Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a moderate to intense cardio conditioning that improves endurance. Your shoulders and back will strengthen with the opposing arm swings and challenge your coordination.

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

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

Equipment: Webbed Gloves

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. Combining arm and leg movements provides a moderate to intense cardio conditioning that improves endurance.

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

Equipment: Webbed Gloves, Resistance Fins

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.

Muscles: General Fitness

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

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

Equipment: Webbed Gloves, 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.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Your knees, 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.

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 jumping jack movements. You will also strengthen your shoulders with the arm movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your core, hips, inner thighs and knees will strengthen with these jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Small Noodle

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Develop faster gait, power, and dynamic balance through jogging and quick direction changes in water for higher functioning youth.

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

Equipment:

Session Placement: Main set

Purpose: Combine moderate-to-vigorous aerobic exercise with playful movement patterns in water to engage children and adolescents.

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

Equipment:

Session Placement: Main set

Purpose: Develop advanced trunk and hip control in water using single-leg stance challenges for children and adolescents with good baseline balance.

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

Equipment:

Session Placement: Main set, Skill development

Purpose: Develop advanced power and agility through multi-directional plyometric jumping in water for higher-functioning youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Refine breath timing and control during continuous kicking or simple strokes in water for higher-functioning youth with disabilities.

Muscles: respiratory muscles, core, shoulders, arms

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Develop advanced trunk stability and alignment in supported floating positions for higher-functioning youth using Halliwick-style control principles.

Muscles: core, back, hips, shoulders

Equipment:

Session Placement: Main set, Skill development

Purpose: Provide moderate-to-vigorous, playful movement in water that challenges agility, reaction, and social engagement.

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

Equipment:

Session Placement: Main set

Purpose: Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Muscles: shoulders, arms, core, back, hips

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Muscles: shoulders, arms, core, back, hips

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Use shallow-water jogging intervals to build higher-level aerobic capacity and leg power with reduced impact compared to land running.

Muscles: quadriceps, hamstrings, glutes, hip flexors, calves, core

Equipment:

Session Placement: Main set, Cardio

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

Muscles: quadriceps, glutes, hamstrings, calves, core

Equipment:

Session Placement: Main set

Purpose: Train dynamic core control and trunk alignment in deep water using alternating ski-like leg and arm swings.

Muscles: core, abdominals, low back, hips, shoulders

Equipment: Flotation Belt

Session Placement: Main set

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

Muscles: lats, rhomboids, trapezius, biceps, shoulders, core

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.

Muscles: lats, rhomboids, trapezius, biceps, shoulders, core

Equipment: Webbed Gloves

Session Placement: Main set