There is a finite number of Aqua Bootcamp exercises that one can use in an Aqua Bootcamp class. That is, you need to take into account the age of the people in the class, their ability to swim, and their familiarity with water exercises. Regardless of these issues, there are several water exercises that everyone can do.

One of my favorite aqua bootcamp cardio stations is to use the noodles.

• Sit on the noodle like a horse and keep your feet off the ground = suspend yourself in the water.
• Extend your right leg out in front.
• The left leg will simply hang behind you.
• Hold the front of the noodles.
• Dig your right heel into the water, using only your right leg, and kick your way forward, from the edge of the pool to the rope (or other predetermined destination).
• When you get to the rope, turn around, switch legs, using only your left leg.
• Dig your left heel into the water and kick toward the side of the pool.

Depending on how much time is left, they can go back and forth for 2 minutes. Or using the same single leg concept, kick in a circle with one leg and switch to the other leg to circle in the opposite direction.

Perhaps another cardio station idea is:

• Perform jump shots/hoop shots for 30 seconds.
• Froggers for 30 seconds.
• Tuck jumps for 30 seconds
• Ending with Tuck Jumps.

Another water camp exercise is a cardio station that uses dumbbells:

• Cross-country ski legs (back and forth), feet on the ground.
• Hold a dumbbell in each hand.
• Extend your arms out to your sides, palms facing forward as you hold the dumbbells.
• While your legs are in CC Ski, the dumbbell arms will “clap” or meet in front of your body and return by opening your arms back out to the side, and repeat. Do this for 30 seconds.

The next 30 seconds:

• Cross-country skiing holding the dumbbells and with your feet suspended/off the ground.

When the first minute is over, keep using the dumbbells. The next 30 seconds will be:

• Do Jumping Jack Legs (in and out, feet on the ground).
• Bring your arms out in front of you, palms down, holding the dumbbells.
• As your legs move in and out, your arms will move back and forth.

It will be followed by the last 30 seconds of:

• Jumping Jacks suspended with dumbbells.

Each of these cardio stations is followed by a 2-minute toning station. These are some of the aquatic exercises that I use to tone up.

• Lie face down.
• Hold on to the edge of the pool.
• The legs are extended behind you.
• Kick your legs behind you.
• Use the whole leg to kick, not just from the knee or just the feet, the whole leg kicks up and down.
• Do this for 1 minute.

For the next minute:

• Take a noodle.
• Roll onto your back.
• Lie on your back with the noodle around you and under your armpits.
• Extends the body lengthwise.
• Keeping your legs straight, kick your legs, alternating with the top leg.

Great toning exercise for the quads and hamstrings, as well as the adductors and abductors.

Another one of my favorite aquatic toning exercises is for the chest and abs.

• Take a noodle.
• Hold the noodles shoulder-width apart with an overhand grip.
• Extend your legs behind you so that you are lying on your stomach.
• As you exhale, straighten your arms as you push the noodle down from your chest.
• Inhale and pull the noodle toward your chest.
• Repeat 12 times.
• The last time, hold the noodle down and make small pulses pushing it down.
• Pulse 16 times and repeat for 1 minute.

For the next minute of toning at this toning station:

• Use the same noodles.
• Continue lying on your stomach.
• The arms extend downwards holding the noodle.
• Keep the noodles stationary.
• Bring your navel closer to your spine and inhale.
• As you exhale, bring your knees into the noodle.
• Then kick your legs back.
• Repeat this exercise for 1 minute.

Using a kick board provides great resistance and offers great toning!

• Grab a skateboard.
• Hold the kick board at each end horizontally. (Nope as if you were going to use it to kick).
• Stand the surfboard vertically in the water, holding each end.
• Put one leg in front of the other. tight belly Shoulders back.
• Exhale and push the board forward (far).
• Inhale and pull it towards you.
• Keep repeating for 1 minute.

For the next minute, continue using the kick board:

• Lay the surfboard horizontally on the water.
• Place both hands on upper part of the kick board.
• One leg is in front of the other. tight belly Shoulders back.
• Exhale and push the skateboard down.
• As you inhale, control the board as it rises to the surface.
• Repeat pushing the surfboard into the water and controlling the rise.
• Do not lean on the skateboard to lower it! Stand up and keep your upper body upright!

Now you have various aqua bootcamp exercises. You can incorporate these 3 cardio and toning exercises into your Aqua Bootcamp class or maybe sprinkle them into a regular aqua workout. My next article will explain a suspended workout even if you have a shallower pool.