Level 5 - Athletic Level

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.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

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.

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

Equipment: Large Noodle, Resistance Fins

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

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

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

Equipment: 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins, Kickboard

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.

Muscles: Upper Body-Aerobic, Core and Back, Shoulders, General Fitness

Equipment: Resistance Bells

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, 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. The rapid tempo provides cardio conditioning that improves stamina and endurance.

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

Equipment: Resistance Bells

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

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.

Muscles: General Fitness

Equipment:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, 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. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

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.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Large Noodle

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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 & 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

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

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.

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells, 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 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.

Muscles: Shoulders, Upper Body-NonAerobic

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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 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.

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 quick lunge-step to the side improves balance and coordination. Provides and provides an intense to very intense cardio conditioning that improves stamina and endurance.

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

Equipment: Resistance Bells

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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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, 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Floating Cuffs, Resistance Bells

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: 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

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 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.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

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: 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.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing balance and intensity as you step quickly.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

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...

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Lower Body-Aerobic, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

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 will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements. Both your balance and coordination will improve with the crossover movements

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your core, hips, inner thighs and knees will strengthen with these rapid jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

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 an intense to very intense cardio conditioning that improves stamina and endurance.

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

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. Combining arm and leg movements and rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

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

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 core, quadraceps and inner thighs will strengthen and your outer hips will lengthen with these intense jump center tuck movements. The Jack arms build shoulder, back and arm strength. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

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, hips and legs will strengthen with these rapid mogul jumps front and back. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells

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 very intense cardio conditioning that improves stamina and endurance. The quick lunge-step to the side improves balance and coordination.

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

Equipment: Resistance Bells

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 an intense to very intense cardio conditioning that improves stamina and endurance.

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

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. The added squats strengthen your core, quadraceps and hamstrings. Improves balance and coordination.

Muscles: Knees, Balance, Lower Body-NonAerobic

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

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.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your core, back, and inner thighs will strengthen and your hips lengthen with these fast jump torso twist movements. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells

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: Provide high-intensity, power-focused interval walking and running in water for athletic youth with disabilities who tolerate vigorous exercise.

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

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Deliver high-intensity aerobic and power-focused intervals in water for athletic youth with disabilities who tolerate vigorous exercise.

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

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Provide high-level, sport-ready trunk control training in water using dynamic rotational patterns for athletic youth with disabilities.

Muscles: core, back, hips, shoulders

Equipment: Water Weights

Session Placement: Main set

Purpose: Provide very high-intensity, power-focused plyometric sprinting in water for athletic youth with disabilities ready for vigorous training.

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

Equipment:

Session Placement: Main set

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

Muscles: respiratory muscles, core

Equipment:

Session Placement: Main set

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

Muscles: core, back, hips, shoulders, neck

Equipment:

Session Placement: Main set

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

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

Equipment: Kickboard

Session Placement: Main set

Purpose: Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Deliver a high-intensity, nonimpact running workout in deep water for athletic participants seeking advanced conditioning.

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

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

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

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

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

Equipment: Flotation Belt

Session Placement: Main set