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KNEE STRIKE

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.

Focus Lower Body-Aerobic, Hips, Cardio, Balance
Environment Pool
Pool Depth Partially Anchored
Supervision Not required
Equipment Yes

Exercise Demonstration

How to Perform

  1. Setup in the pool with equipment
  2. Follow movement cues
  3. Focus on tempo and form

Exercise Modifications

Make it Harder (Progressions)

Increase intensity or add resistance equipment.

Make it Easier (Regressions)

Reduce intensity or simplify coordination.

Audience

All Ages

Benefits

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 Worked

  • Lower Body-Aerobic
  • Hips
  • Cardio
  • Balance

Equipment Needed

  • Resistance Bells
  • Resistance Fins

When to Use

  • Main set

Exercise Tags

Lower Body-Aerobic Hips Cardio Balance aquatic exercise Excel

Attribution

Source TypeExcel
Original AuthorStarr Nixdorf
ContributorPerry Nixdorf
PublicationAbility Fix App
LicenseAll Rights Reserved
Credit RequiredNo
Date Created2021-05-23
Last Modified2025-12-01

External Source

TypeExcel