Mobility & Flexibility

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

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

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

Equipment: None

Purpose: Your 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

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: 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: None

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

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your 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

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

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

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: None

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

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

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

Equipment: None

Purpose: 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

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: 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: None

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: 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.

Muscles: Pain Relief

Equipment: None

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: None

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: None

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

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

Equipment: None

Purpose: 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: None

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

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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Purpose: 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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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

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

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

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

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Purpose: Your 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: None

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

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.

Muscles: Pain Relief

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Floating Dumbbells, Floating Cuffs

Purpose: 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: None

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

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

Equipment: None

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

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

Equipment: None

Purpose: 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

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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: None

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

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

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Small Noodle

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

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

Equipment: None

Purpose: 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: None

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: Small Noodle

Purpose: Your 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

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

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

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

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

Equipment: None

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Purpose: Your 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

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

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

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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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

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

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: Your 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

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: None

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

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

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

Equipment: None

Purpose: Your 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

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

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

Equipment: None

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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

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

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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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

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

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: 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: None

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

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: None

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

Purpose: 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: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

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

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

Equipment: None

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

Purpose: 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: None

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Large Noodle

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

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

Equipment: None

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: None

Purpose: Your 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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

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

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

Equipment: None

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

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

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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: None

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

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

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

Muscles: General Fitness

Equipment: None

Purpose: Your 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

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

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Purpose: 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

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your 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: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

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

Equipment: None

Purpose: 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: None

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

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

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

Equipment: None

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

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

Equipment: None

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

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

Equipment: None

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

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

Equipment: Resistance Bells

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

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.

Muscles: General Fitness

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

Purpose: Your 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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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: None

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

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

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: None

Purpose: Your outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The 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

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: None

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Purpose: 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

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

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

Muscles: General Fitness

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: 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: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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

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

Equipment: None

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with 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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

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

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

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

Equipment: None

Purpose: 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.

Muscles: General Fitness

Equipment: None

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

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

Equipment: None

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

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

Equipment: None

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

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

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

Purpose: Your 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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

Purpose: Your 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

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

Muscles: Lower Body-Aerobic, Cardio

Equipment: None

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Purpose: 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: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

Purpose: Your 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

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

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Purpose: Your 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

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

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

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

Muscles: General Fitness

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

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

Equipment: None

Purpose: Your 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

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

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

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

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

Equipment: None

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

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

Equipment: None

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: None

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: None

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: Large Noodle

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: None

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

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

Equipment: None

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

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

Equipment: Large Noodle

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

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

Equipment: None

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

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

Equipment: None

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: None

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

Muscles: core, back, hips

Equipment: None

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

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: Large Noodle

Purpose: Develop basic vertical power and controlled landing in water for children and adolescents with mild-to-moderate mobility limitations.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: None

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

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

Equipment: None

Purpose: 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: None

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

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

Purpose: Develop comfort and basic control with forward and backward body rotation in water for children and adolescents with mild-to-moderate trunk limitations.

Muscles: core, back, neck, hips

Equipment: None

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

Muscles: core, back, hips, shoulders, neck

Equipment: None

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

Muscles: shoulders, arms, core, hips

Equipment: Kickboard

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

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

Equipment: None

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

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

Equipment: Kickboard

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

Muscles: core, hips, shoulders, arms

Equipment: None

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

Muscles: core, hips, shoulders, arms

Equipment: None

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: None

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: None

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

Muscles: glutes, hamstrings, calves, core

Equipment: None

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

Muscles: core, abdominals, low back

Equipment: None

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

Muscles: abdominals, low back, hips

Equipment: None

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

Muscles: obliques, latissimus dorsi, low back

Equipment: None

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

Muscles: chest, rhomboids, trapezius, shoulders, arms, core

Equipment: None

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

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

Muscles: chest, rhomboids, trapezius, shoulders, arms, core

Equipment: None

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

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

Muscles: forearms, hands, calves, ankles

Equipment: None

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

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

Muscles: ankles, hips, glutes, core

Equipment: None