Section 7

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Section 7 | Fitness & Exercises

TRAINING manual pages: 21 - 23

Aqua Body Strong™ workouts are available to everyone no matter their age, size, or fitness level. By giving your students options to regress or progress moves you’ve effectively opened the door for anyone to take your class and succeed.

Module 16: Ten Fat-Burning Exercises To Modify

In the following video entitled “Ten Fat-Burning Exercises” test yourself by trying to answer the questions below regarding regressing and progressing exercises for your audience.

  • How can you regress the reverse plank in Exercise Sequence 1?

  • In Exercise Sequence 3, how can you progress the side to side lunge? Can you regress it even further than just 1 step?

  • How can you regress the squats in Exercise Sequence 4 for people who do not want to stand up on the board?

  • Is it possible for people, who do not want to stand up on the board, to do jump squats and burpees? Sure it is! Take the time and imagine how you would do a burpee without standing up.

  • In Exercise Sequence 5 and 6, how can you regress the moves for someone who may not have the upper body strength to hold a plank or whose wrists maybe week?

  • How can you modify the Donkey Kicks in Exercise Sequence 7 to regress the move?

Four Exercises For You To Regress and Progress

Single Leg Plank

Starting Position: Lie on your stomach with your hands directly under your shoulders and elbows in close to your sides. Contract your quadriceps to extend your legs and flex your ankles. Contract your core and abdominal muscles to stiffen your torso.

Upward Phase. Push through your hands to lift your torso off the mat, maintaining a tight body. Life one leg. Avoid arching your lower back or lifting your bum in the air.  Hold this position for a specified time. Repeat and switch legs.

Downward Phase: Maintaining a tight body, gently lower yourself back onto the mat.

Body Parts:

Abs

Difficulty: Intermediate

Bow Pose

Starting Position: Lie on your stomach with your legs hip-width apart and your arms by your sides. Bend your knees. Inhale and reach for your right ankle and then your left.

Upward Phase: Exhale and lengthen through your spine. Lift your chest off the mat, shoulders away from the ears. Press your feet into your hands and your hands into your feel as you open your chest. Let your shoulder blades slide down your back. Hold for 30 seconds.
 

Doward Phase: Lower your upper body to the mat on an exhale and release your ankles.

Body Parts:

Back, Full Body

Butt, Abs, Chest, Shoulders, Legs

Difficulty: Intermediate

Side Angle

Stand with feet 3 to 4 feet apart. Turn the left toes outward and the right foot at 45-degrees. Lift the arms to shoulder height and lower the knee to a 90-degree angle. Reach the left arm forward toward a block or the floor.

 

Keep the chest facing forward and reach the right arm over the head (biceps above the ear). Repeat on both sides. 

Body Parts:

Full Body, Abs, Butt, Arms, Legs

Difficulty: Intermediate

Rock The Board

Starting Position: Lie on your stomach with your hands directly under your shoulders and elbows in close to your sides. Contract your quadriceps to extend your legs and flex your ankles. Contract your core and abdominal muscles to stiffen your torso.

Upward Phase. Push through your hands to lift your torso off the mat, maintaining a tight body. Avoid arching your lower back or lifting your bum in the air.  Hold this position for a specified time.

Downward Phase: Maintaining a tight body, gently lower yourself back onto the mat.

Body Parts:

Abs

Difficulty: Intermediate

Section 8: Benefits of Instructor Member Network