Injury Rehabilitation

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

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

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: 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: 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: 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: 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: 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: 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

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

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: 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

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: 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: 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: 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: 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: 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: 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: 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

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: 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: 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

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

Muscles: respiratory muscles, core

Equipment: None

Purpose: Use simple copying games in shallow water to develop basic locomotion, attention, and social interaction in children and adolescents.

Muscles: quadriceps, hamstrings, glutes, calves, core, 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: Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.

Muscles: calves, anterior tibialis, glutes, core

Equipment: None

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

Muscles: abductors, glutes, core

Equipment: None

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

Muscles: core, low back, glutes, hamstrings

Equipment: None

Purpose: Support safe early gait retraining in deep water for rehab participants who cannot tolerate impact on land.

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

Equipment: Flotation Belt

Purpose: Use deep-water support to train gentle core co-contraction and trunk alignment for rehab clients who cannot tolerate land-based loading.

Muscles: core, abdominals, low back, hips

Equipment: Flotation Belt

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

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

Equipment: Flotation Belt