My top favorite pool exercises with noodle for legs and glutes!
HOW TO USE THIS VIDEO FOR FOLLOW ALONG WORKOUT?
1. watch the whole video first and get familiar with the moves. Also read the cueing and some modifications/progressions for some of the exercises.
2. In some exercises you'll have to do both sides (right and left):
Exercises 1-5, then exercises 8-9.
FIRST option- follow along the whole video on one side. Then replay it and do the other side. (just remember which side/leg you did first, so you won't do twice on the same side).
SECOND option - Do exercises #1-5 on one side. Then replay the video (or pause it) and do it all over to the other side. Continue to ex. #6-9. Then replay #8-9 again and do the other side (the Side Walking and the Bicycle).
Continue for #10-11 to finish.
3. Execute each exercise for 30 sec. You'll see a timer on the top right corner of the video. You'll also hear a voiceover naming the exercises of when to switch direction like in the Bicycle exercise.
You can also do reps instead. About 20-30 reps for each exercise should be enough, but that option is likely to take you more than 30 sec, so you would use the video as a demo and not a follow along.
4. If you decide to do the other variation of the bicycle (not lying sideway), just execute that other variation while it's playing and showing on the side.
5. To get the most out of this workout we're doing the exercises back to back with no stops. You'll have few sec before the timer start to get ready for the exercise.
6. The exercises are arranged in a nice flow that will help you remember the sequence...
Here's the list of the 11 Exercises:
1. Single Leg Press
2. Front Split Press
3. "Charlie Chaplin"
4. Side Split Press
5. Back Leg Press
6. Frog (Double Leg Press)
7. Swing
8. Side Walking
9. Bicycle
10. Scissors
11. Leg Circles
for more pool workouts:
[ Ссылка ]
PDF files for Aqua Pilates/Barre/Stretch:
[ Ссылка ]
My favorite Aqua Gear:
[ Ссылка ]
Enjoy ;)
