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28101 Paseo Azteca

San Juan Capistrano, CA 92675

(949) 395-2878 US   •   +52 (998) 240-1999 MX 

info@aquastrong.com

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ABS Classes

Download class notes, view videos & exercise photos

Aqua Body Strong is committed to creating purposeful workouts, and joyful experiences that promote good health, positive self-identity, and community. Check back often for new workouts and videos.

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ABS Strength Fat Burning Workout Notes

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ABS Strength Fat Burning Workout Notes

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ABS Strength Fusion Workout Notes

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ABS Strength Resistance Band Workout Notes

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ABS Strength Resistance Band Workout Here

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ABS Kids  Workout Notes

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ABS Active Ager Workout Notes

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ABS Kids Workout Here. Coming Mid April!

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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

2nd Position

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