Level I
Shallow
Pool:
Standing
crunch with medicine ball 3x15
Standing
diagonal crunch with medicine ball 3x15
Standing
Russian twists with medicine ball 3x15
Pelvic
rolls on side of pool 3x30
Lunges
forward/backwards 3x20
Squats
3x10
Donkey
kicks holding onto wall 3x20
Side
shuffles both ways 3x20
Deep
Pool (wearing aqua-jogger):
Single leg
lifts at 90/90 3x15
Reverse
crunch with ball 3x20
Reverse
diagonal crunch 3x20
Kicks with
legs at 90/90 3x30”
Sprint/Jog:
10’= 30”/30”
Level II
Shallow Pool:
Medicine ball lifts (squat to standing position) 3x15
Diagonal medicine ball lifts 3x15
Pelvic rolls with noodle 3x30
Lunges forward/backwards 3x20
Squats
with medicine ball 3x10