There is a finite number of Aqua Bootcamp Exercises one can use in an Aqua Bootcamp class. That is, you have to account for the age of the people in the class, their ability to swim, and familiarity of aqua exercises. Regardless of these issues, there are several aqua bootcamp exercises everyone can perform.

One of my favorite aqua bootcamp cardio stations is utilizing the noodle.

• Sit on the noodle like it is a horse and keep your feet off the floor=suspend in the water.
• Extend the right leg out i n front.
• The left leg will just hang out behind you.
• Hold onto the front of the noodle.
• Dig your right heel into the water, using only the right leg and kick to travel forward, from the side of the pool to the rope (or other predetermined destination).
• When you get to the rope, turn around, switch legs,using only the left leg.
• Dig the left heel into the water and kick back to the side of the pool.

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

Perhaps another cardio station idea is:

• Do Jump Shots/Shoot Hoops for 30 seconds.
• Froggers for 30 seconds.
• Tuck Jumps for 30 seconds
• Finishing with Tuck Jumps.

Another aqua bootcamp exercise is a cardio station utilizing dumbbells:

• Cross Country Ski legs (going back and forth), feet on the floor.
• Hold a dumbbell in each hand.
• Extend the arms out to the sides of your body, palms face forward while holding the dumbbells.
• While your legs are CC Ski, the arms with dumbbells will “clap” or come together in front of your body and return opening the arms again out to the side, and repeat. Do this for 30 seconds.

The next 30 seconds:

• Cross Country Ski holding the dumbbells and have your feet suspended/feet off the floor.

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

• Do Jumping Jack Legs (in and out to the side, feet on the floor).
• Bring the arms in front, palms face down holding the dumbbells.
• As your legs move in and out, the arms will swing back and forth.

To be followed by the final 30 seconds of:

• Suspended Jumping Jacks with dumbbells.

Each one of these cardio stations are followed by a 2 minute toning station. Here are a few of the aqua bootcamp exercises I use for toning.

• Lay on your stomach.
• Hold onto the pool’s edge.
• Legs are extended straight out behind you.
• Kick the legs behind you.
• Use the whole leg to kick, not just from the knee, or just the feet, the entire leg kicks up and down.
• Do this for 1 minute.

For the next minute:

• Grab a noodle.
• Roll over onto your back.
• Lay on your back with the noodle around you and under your arm pits.
• Extend the body out long.
• Keeping the legs straight, scissor kick the legs, alternating the top leg.

Great toning exercise for your quads and hamstrings, plus the adductors and abductors.

Another one of my favorite toning aqua bootcamp exercises is for the chest and abdominals.

• Grab a noodle.
• Hold the noodle shoulder width apart with an overhand grip.
• Kick your legs out behind you so your are laying on your stomach.
• As you exhale, straighten your arms while pushing the noodle straight down from your chest.
• Inhale and pull the noodle back to the chest.
• Repeat 12 times.
• The last time, hold the noodle straight down, and do tiny pulses pushing it down.
• Pulse 16 times and repeat for 1 minute.

For the next toning minute at this toning station:

• Use the same noodle.
• Continue to lay on your stomach.
• Arms are extended straight down holding the noodle.
• Keep the noodle stationary.
• Pull your belly button to your spine and inhale.
• As you exhale, bring the knees to the noodle.
• Then kick the legs straight back.
• Repeat this exercise for 1 minute.

Using a kick board gives great resistance and offers excellent toning!

• Grab a kick board.
• Hold the kick board at each end horizontally. (Not like you are going to use it for kicking).
• Place the kick board in the water vertically, as you hold each end.
• Place 1 leg in front of the other. Tummy tight. Shoulders back.
• Exhale and push the kick board forward (away ).
• Inhale and pull it toward you.
• Keep repeating for 1 minute.

For the next minute continue using the kick board:

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

Now you have several aqua bootcamp exercises. You can incorporate these 3 cardio and toning exercises in to your Aqua Bootcamp Class or perhaps sprinkle them into a regular aqua workout. My next article will be explaining a suspended workout even if you have a shallower pool.