ABS Classes
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ABS Strength Fat Burning Workout Notes
ABS Strength Fat Burning Workout Notes
ABS Strength Fusion Workout Notes
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ABS Strength Resistance Band Workout Notes
ABS Strength Resistance Band Workout Here
ABS Kids Workout Notes
ABS Active Ager Workout Notes
ABS Kids Workout Here. Coming Mid April!
ABS Flow Workout Here. Coming Mid April!
Exercise
Lunge With Resistance Band
Using resistance bands for balance, step back into a lunge position, keeping the back heel off the floor. Bend both knees and lower the extended knee toward the board while maintaining proper postural alignment. Repeat for 8 times. Return to starting position and repeat on other side.
Regression
Runner's Lunge Knee Tap
Assume a runner’s lunge position, with the right leg behind and the left ankle under the knee. Place one hand on each side of the front foot. Tap the back knee to to board, while maintaining proper postural alignment. Repeat for 8 times. Return to starting position and repeat on other side.
Progression
Runner's Lunge Knee Tap Balance
Assume a runner’s lunge position, with the right leg behind and the left ankle under the knee. Place both hands on each side of the head, shoulders pulled down away from ears. Tap the back knee to to board, while maintaining proper postural alignment. Return to starting position. Repeat for 8 times. Return to starting position and repeat on other side.
Exercise
Side to Side Lunge
Start with feet greater than hip-width apart, feet parallel to one another. Shift weight to the side while hinging from the hips, back parallel to the mat. Reach opposite arm across, tap mat with your hand. Return to starting position. Alternate side to side. Repeat 8 times.
Regression
Kneeling Side to Side Lunge
Start on knees a little greater than hip distance apart, parallel to one another. Hips remain stationary while arm reaches across body. Return to starting position. Alternate side to side for 8 counts.
Progression
Side to Side Lunge With Knee Lift
Start on knees a little greater than hip distance apart, parallel to one another. Hips remain stationary while arm reaches across body. Return to starting position. Alternate side to side for 8 counts.
Exercise
Squats
Regression
Kneeling Squats
Progression
Jump Squats
Stand with your feet feet a little more than hip-width apart. Lift chest up and squeeze shoulder blades together to keep your back straight throughout the entire movement. your spine.Sit back into hips and keep the back straight and the chest up, squatting down so the hips are below the knees. From the bottom of the squat, press feet into the ground and push hips forward to return to the top of the standing position.
Begin on your knees, a little more than hip-width apart. Lift chest up and squeeze shoulder blades together to keep your back straight throughout the entire movement. your spine. Sit back onto heels and keep the back straight and the chest up. From the bottom of the squat, return to kneeling position by pushing hips forward.
Stand with your feet feet a little more than hip-width apart. Lift chest up and squeeze shoulder blades together to keep your back straight throughout the entire movement. your spine.Sit back into hips and keep the back straight and the chest up, squatting down so the hips are below the knees. At the bottom of the squat, explode upwards through your lower extremity, arms reaching up. Attempt to land softly in the squat position.
Exercise
Mountain Climbers
Start in plank position. Bring the left knee in toward the chest and set the foot on the board behind the hand. Jump up and switch feet in the air, bringing the right foot up and the left foot back.(Option: Keep the toes off the ground and simply bring the knees up to the chest.)
Regression
Modified Mountain Climbers
Start in Elbow plank position. Bring the left knee in toward the chest and set the foot on the board behind the elbow. Switch feet, bringing the right foot up and the left foot back.
Progression
Avalanch
Start in plank position. Bring the left knee in toward the chest and set the foot on the board next to the left hand. Jump up and switch feet in the air, bringing the right foot up and the left foot back.
Exercise
Plank Leg Lifts 1st postion
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2nd Position
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3rd Position
Assume the plank position. Begin by extending the right leg out and tapping foot into water, then lift leg up focusing on lifting the leg with the glutes and not shifting the hips at all. Next, bend knee and bring one chest. Hold for 2 counts. Alternate side. Repeat 8 times