Alphabetical Exercise Listing

Challenge high-level respiratory control and efficiency in strong youth swimmers with disabilities during vigorous water exercise.

Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Build upper body strength and coordination through alternating reciprocal punching movements against water resistance.

Strengthen hip flexors and improve lower body coordination through alternating knee raise movements with dumbbell stabilization.

Develop basic vertical power and controlled landing in water for children and adolescents with mild-to-moderate mobility limitations.

Improve dynamic balance and lateral power in water for children and adolescents who can manage moderate plyometric demands.

Develop advanced power and agility through multi-directional plyometric jumping in water for higher-functioning youth with disabilities.

Provide very high-intensity, power-focused plyometric sprinting in water for athletic youth with disabilities ready for vigorous training.

Strengthen hip abductors and improve lateral stability using controlled side leg lifts against water resistance.

Combine moderate-to-vigorous aerobic exercise with playful movement patterns in water to engage children and adolescents.

Improve cardiovascular fitness and movement efficiency through structured interval-style aerobic exercise in water.

Provide gentle, continuous aerobic conditioning in water for children and adolescents who can perform supported standing and stepping.

Deliver high-intensity aerobic and power-focused intervals in water for athletic youth with disabilities who tolerate vigorous exercise.

Improve respiratory efficiency and timing in moderate-intensity water activity for children and adolescents with stable respiratory status.

Provide moderate-to-vigorous, playful movement in water that challenges agility, reaction, and social engagement.

Enhance basic diaphragmatic breathing and coordination with slow walking in water for children and adolescents with mild limitations.

Use simple copying games in shallow water to develop basic locomotion, attention, and social interaction in children and adolescents.

Provide high-intensity, power-focused interval walking and running in water for athletic youth with disabilities who tolerate vigorous exercise.

Use simple, playful reaching tasks in shallow water to build confidence, engagement, and basic movement in children and adolescents with significant limitations.

Use complex, team-based aquatic games to train high-level functional movement, coordination, and social problem solving.

Combine stepping, reaching, and throwing in a playful water game to build functional balance and coordination.

Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo. Increases flexibility, balance and coordination.

Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a rapid tempo provides a an intense to very intense cardio conditioning that improves stamina and endurance.

Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Your arms, shoulders, chest and back will strengthen with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, flexibility and coordination.

Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements and the resistance provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your arms, shoulders and back will strengthen and lengthen with these circle movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your arms, shoulders and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements, tempo and resistance provides an intense to very intense cardio conditioning that will improve stamina and endurance.

Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements, tempo and resistance provides a moderate to intense cardio conditioning that will improve endurance.

Strengthen biceps and arm muscles through elbow flexion and extension movements.

Strengthen chest and shoulder muscles through horizontal flexion movements.

Strengthen arms and shoulders by swinging bent arms up and down.

Your arms and shoulders will strengthen and your balance will be challenged. The knotted large noodle provides a very intense 3 directional arm movement, also increases flexibility and coordination.

Your arms and shoulders will strengthen with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility and coordination.

Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. Increases flexibility, balance, and coordination.

Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility, balance, and coordination.

Your arms and shoulders will strengthen and your balance will be challenged. The knotted small noodle provides an intense 3 directional arm movement, also increasing flexibility and coordination.

Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements. You will be able to do more activities like lifting shopping bags. Reduces pain, plus improves hand and wrist flexibility.

Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements, also providing a moderate to intense cardio conditioning.

Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements. You will be able to do more activities like lifting shopping bags. Reduces pain, plus improves hand and wrist flexibility.

Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. You will be able to do more activities like opening doors. Reduces pain, plus improves hand and wrist flexibility.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your torso and rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements, also providing a moderate to intense cardio conditioning.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. You will be able to do more activities like opening doors. Reduces pain, plus improves hand and wrist flexibility.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Provide a gentle range-of-motion sequence for hands and ankles in warm water to reduce stiffness and improve joint comfort.

Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.

Strengthen upper back and shoulder muscles through posterior fluttering movements.

Strengthen hamstrings and glutes by kicking leg backward with knee straight.

Strengthen back and shoulders by flapping arms like wings from behind-back position.

Strengthen upper back and shoulders by flapping arms from overhead position.

Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Strengthen biceps and arm flexors by curling arms upward against water resistance.

Strengthen upper body and back extensor muscles through resistive pushing and pulling movements against water resistance.

Maximize upper body and back extensor strength through high-resistance pushing and pulling movements with increased intensity.

Develop upper body and back strength through gentle resistive movements with reduced intensity suitable for mobility limitations.

Stretch the calf muscles and Achilles tendon through forward-leaning wall support movements.

Stretch the front of the neck by gently extending the cervical spine backward.

Stretch the back of the neck by gently flexing the cervical spine forward.

Stretch the back of the neck through cervical retraction and postural correction.

Stretch the chest and shoulder blade muscles through forward arm positioning.

Strengthen chest and inner arm muscles through horizontal adduction movements.

Stretch the chest muscles by leaning into a pool corner with arms at shoulder height.

Stretch the chest and anterior shoulder muscles through corner wall positioning.

Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout.

Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Develop whole-body coordination using an alternating arm–leg ‘cross-crawl’ marching pattern in shallow water.

Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Stretch the hip by pulling the knee across the body while holding the wall.

Stretch the neck and shoulder simultaneously through cross-body arm pull with head tilt.

Stretch the shoulder and upper arm muscles through cross-body arm movements.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your legs, hips, shoulders & arms will strengthen and lengthen simultaneously. Wearing a flotation belt also makes you stabilize your core for a back and abs workout. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your legs and hips will strengthen and lengthen with these ski movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your legs and hips will strengthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance.

Your legs and hips will strenthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination with opposite arm swings.

Your legs and hips will strengthen and lengthen with these ski movements. Provides a moderate to intense cardio conditioning that improves endurance.

Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

Train dynamic core control and trunk alignment in deep water using alternating ski-like leg and arm swings.

Deliver a high-intensity, nonimpact running workout in deep water for athletic participants seeking advanced conditioning.

Provide a gentle deep-water circuit alternating upper- and lower-body patterns for rehab or deconditioned participants.

Provide a fully supported deep-water cardio set that minimizes joint impact while safely building endurance for obese participants.

Use deep-water support to train gentle core co-contraction and trunk alignment for rehab clients who cannot tolerate land-based loading.

Support safe early gait retraining in deep water for rehab participants who cannot tolerate impact on land.

Stretch the neck and shoulder at a 45-degree angle for comprehensive upper neck release.

Challenge gait control, coordination, and balance in multiple directions for children and adolescents with moderate mobility.

Build lower-body strength and control with alternating lunges that challenge balance and coordination in shallow water.

Challenge trunk control and standing balance through controlled stepping and reaching tasks in water.

Provide high-level, sport-ready trunk control training in water using dynamic rotational patterns for athletic youth with disabilities.

Stretch the biceps and elbow flexors by pulling the elbow back with opposite hand.

Strengthen shoulders and arms by raising elbows up and forward from shoulder level.

Develop core stability and trunk control through sustained floating position requiring high erector spinae and abdominal engagement.

Strengthen front shoulders and arms by lifting arms forward to chest height.

Maximize abdominal activation while minimizing back extensor activity through controlled forward tilting movement, similar to aquatic plank exercise.

Strengthen hip flexors and quadriceps by kicking leg forward with knee straight.

Strengthen shoulder flexor and pressing muscles through forward arm extension movements.

Stretch the calf muscle and lower leg by leaning into wall with one leg extended back.

Challenge high-level trunk control and aquatic independence by combining multiple Halliwick-style rotations and position changes in sequence.

Enhance trunk control and orientation in water by practicing controlled rolling around the body’s long axis for children and adolescents with moderate motor ability.

Develop advanced trunk stability and alignment in supported floating positions for higher-functioning youth using Halliwick-style control principles.

Develop comfort and basic control with forward and backward body rotation in water for children and adolescents with mild-to-moderate trunk limitations.

Build basic water confidence and postural control during supported water entry for children and adolescents with significant motor or sensory challenges.

Stretch hamstrings and hips by placing one leg on pool stairs and leaning forward.

Stretch the hamstrings with straight leg on stairs and forward upper body lean.

Stretch the hamstring muscles through pool stair positioning with straight leg.

Stretch the hamstring through pool stair positioning with upper body forward flexion.

Stretch the hip and glute muscles through knee and hip flexion with adduction.

Stretch the hip flexors by crossing legs and leaning hips into the pool wall.

Stretch the hip muscles through wall-supported cross-leg positioning.

Strengthen lateral shoulder and upper back muscles through horizontal abduction movements.

Strengthen pectoral muscles by pulling arms inward from extended side position.

Strengthen chest and shoulders by bringing arms together in front with elbows bent.

Use shallow-water jogging intervals to build higher-level aerobic capacity and leg power with reduced impact compared to land running.

Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous exercise so that your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. Your chest, back and shoulders will strengthen with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also your strengthen chest, back and shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance, flexibility and coordination.

Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond taps. You will strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, inner thighs, knees, quadriceps and core will strengthen with these fast frog leg movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance, flexibility and coordination.

Your outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The tempo and resistance of these jack frogs provides a moderate to intense cardio condition that improves endurance.

Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during you

Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance, flexibility and coordination.

Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance and coordination.

Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders and improve coordination with the opposite arm moves. You will be able to do more activities like getting in and out of the car and reaching for side objects. Reduces pain, improves balance and coordination.

Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous exercise so that your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs will strengthen and your outer hips will lengthen with these rapid jumping jack movements. You will also strengthen your shoulders with the arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs will strengthen and your outer hips will lengthen with this light intensity jumping jack movement. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves balance and coordination.

Your inner thighs will strengthen and your outer hips will lengthen with these jumping jack movements. You will also strengthen your shoulders with the arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your inner thighs will strengthen and your outer hips will lengthen with these jumping jack movements. You will also strengthen your shoulders with the arm movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. Combined movements with resistance and tempo provides a "moderate to intense" cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your legs and hips will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Your legs and hips will strengthen and your hamstrings will lengthen with the jog movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous cardio exercise so that your legs, hips, chest & arms will strengthen and lengthen simultaneously. Wearing a floating belt also makes you stabilize your core for a back and abs workout.

Your legs and shoulders will strengthen and your back and spine will stabilize with these jogging and arm swinging movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your quadriceps and hips will strengthen and your hamstring will lengthen with these movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, hips and legs will strengthen with this intense suspended jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your core, back, hips and legs will strengthen with this jog plank, also providing a light to moderate cardio conditioning. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. Reducing your perceived exertion during your daily activities.

Your core, back, hips and legs will strengthen with this jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Your core, back, hips and legs will strengthen with this low impact jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Your core, back, and legs will strengthen with this gentle jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The spread palms add resistance to arms and the push downs build coordination. Reduces pain, improves balance, flexibility and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, core and glutes will strengthen and your inner thighs will lengthen with this intense wide jog movement. Your chest and arms will strengthen and your coordination will be challenged in combining the arm and leg movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The palm pushes build coordination skills. Reduces pain, improves balance and coordination.

Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. The webbed gloves add resistance to the arm push downs and the traveling moves build coordination, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities

Your outer hips, core and glutes will strengthen and your inner thighs will lengthen with these wide jog movements. The floating dumbbells add resistance to the arm push downs and the travel moves build coordination, also providing a moderate to intense cardio conditioning that improves endurance.

Your core and inner thighs will strengthen and your outer hips will lengthen with these light jump tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Your core and inner thighs will strengthen and your outer hips will lengthen with these jump center tuck movements. The Jack arms with floating dumbbells for resistance will build shoulder strength. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous exercise so that your core, quadraceps and inner thighs will strengthen and your outer hips will lengthen with these intense jump center tuck movements. The Jack arms build shoulder, back and arm strength. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your core and inner thighs will strengthen and your outer hips will lengthen with these tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Your core and inner thighs will strengthen and your outer hips will lengthen with these jump center tuck movements. The Jack arms with webbed gloves for resistance will build shoulder strength, providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm swings and challenge your coordination. Reducing your perceived exertion during your daily activities.

Your knees, hips and legs will strengthen these low impact mogul jumps front and back. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, hips and legs will strengthen with these rapid mogul jumps front and back. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a moderate to intense cardio conditioning that improves endurance. Your shoulders and back will strengthen with the opposing arm swings and challenge your coordination.

Your hips, inner thighs and knees will strengthen with these jump side to side mogul movements. Your arms will strengthen with the side arm circles, and coordination challenged by changing arm circles within the exercise. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

This is a Tabata H.I.I.T. for a vigorous exercise so that your core, hips, inner thighs and knees will strengthen with these rapid jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your hips, inner thighs and knees will strengthen with these light side to side mogul jump movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Your outer hips will strengthen and your inner thighs will lengthen with these high knee side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination.

Your core, hips, inner thighs and knees will strengthen with these jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, providing a moderate to intense cardio conditioning that improve endurance. Your arms will strengthen from the opposing arm movements.

Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, also providing a light to moderate cardio conditioning. Your arms will strengthen from the resistance used with opposing movements. Reducing your perceived exertion during your daily activities.

Your core, back, and inner thighs will strengthen and your hips lengthen with these light intensity jump torso twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your core, back, and inner thighs will strengthen and your hips lengthen with these fast jump torso twist movements. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your core, back, and inner thighs will strengthen and your hips lengthen with these gentle twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, outer hips, inner thighs, glutes and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the intense kick movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your knees, outer hips, inner thighs and leg muscles will strengthen with these balance challenging 4-direction kick movements. Strengthens shoulders by holding upper arms close to body and swinging out only forearms. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-direction kick movements. Your arms will strengthen and your balance and coordination will be challenged by holding a kickboard down and close to the body while performing the kicks. The moderate intensity will provide a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your knees, outer hips, and inner thighs will strengthen and your leg muscles will lengthen with these 4-direction kick movements. Strengthens shoulders by holding down a small noodle behind the back. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the kick movements. Provides a moderate to intense cardio conditioning that improves endurance.

Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your core, back, and legs will strengthen and your hips lengthen with this gentle one kick flutter. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen by rowing the kickboard, also providing a moderate to intense cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous exercise so that your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen as you row the kickboard. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen by rowing the kickboard, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Your hips will strengthen and your coordination will be challenged with these triple tap foot movements combined with arm circles at your sides. You will be able to do more activities like waiting in line standing stably and carrying a shopping bag. Reduces pain and improves balance.

Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Moderate intensity also provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your hips will strengthen and your coordination will be challenged with these double tap foot movements. You will be able to do more activities like waiting in line standing stably. Reduces pain and improves balance.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your hips, legs, core, chest, back and arms will strengthen and your coordination challenged with these rapid vertical center kick flutters. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance...

Your hips, legs, core, back and arms will strengthen with these sit & kick movements, also providing an intense cardio conditioning that improves endurance.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your hips, legs, core, back and arms will strengthen with these sit & kick movements The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance and coordination by sculling the hands.

Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Your quadriceps will strengthen and your hamstring will lengthen with these sit & kick movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your inner-thighs & quadriceps will strengthen and your hamstring will lengthen with these straight leg kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches, providing an intense cardio conditioning that improves endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. The hand taps to the opposite knee will improve coordination. This exercise reduces pain and improves balance.

This is a Tabata H.I.I.T. for an intense exercise so that your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm push-backs. Reducing your perceived exertion during your daily activities.

Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with tricep focused arm curls added to your leg exercise.

This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, hips and core will strengthen and your leg muscles will lengthen with this challenging suspended vertical scissor kick around the clock. Your shoulders and arms will strengthen as they scull at sides. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will also strengthen your shoulders with these arm movements. The combined arm and leg movements with the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

Strengthen upper body and shoulders through vertical pressing movements against buoyancy resistance.

Strengthen diagonal chest and arm muscles through angled kickboard pushing movements.

Strengthen core and upper body muscles through vertical kickboard pushing movements.

Strengthen chest and arm muscles through horizontal kickboard pushing movements.

Strengthen lower body through kickboard-supported walking movements.

Strengthen hamstring muscles through knee flexion movements.

Strengthen quadriceps muscles through knee extension and hip flexion movements.

Strengthen quadriceps and hip flexors by pulling knee up then extending leg forward.

Your legs, hips, core and arms will strengthen with these knee strike movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your legs, hips, core and arms will strengthen with these knee strike movements. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance, posture and coordination.

Your legs, hips and arms will strengthen and lengthen with these knee strike movements. You'll be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance and coordination.

Your legs, hips, core and arms will strengthen with these knee strike movements. Combining arm and leg movements and rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your legs, hips, core and arms will strengthen with these knee strike movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Strengthen hip flexors and calf muscles through knee and heel lifts.

Strengthen lateral shoulders by raising arms out to sides with bent elbows.

Stretch the sides of the neck by tilting the head laterally toward each shoulder.

Strengthen shoulder abductors and lateral shoulder muscles through lateral arm raises.

Maximize gluteal muscle activation through dynamic lateral stepping movements at highest cadence, providing pain-free alternative to hip abduction exercises.

Maximize gluteal muscle activation through dynamic lateral stepping at increased intensity with added resistance for advanced practitioners.

Develop explosive lateral power and maximum gluteal activation through high-intensity dynamic stepping for athletic performance.

Develop gluteal muscle strength and lateral movement patterns with reduced intensity suitable for those with mobility challenges.

Mobilize and strengthen the lateral trunk muscles with controlled side bending in a supported aquatic environment.

Strengthen hip abductor and adductor muscles through lateral leg movements.

Strengthen glute and hamstring muscles through backward leg lift movements.

Strengthen quadriceps and hip flexor muscles through forward leg lift movements.

Combine gentle pelvic tilts and supported walking to improve alignment, core activation, and comfort for participants with low-back pain.

Stretch the lower leg and shin muscles through bent knee forward leaning movements.

Your inner thighs will strengthen and your outer hips will lengthen with these cross behind leg movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination by scooping hands forward during the lunge behind.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs and outer hips are going to be challenged with this curtsy lunge. The center bounce adds to the intensity of the move. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your inner thighs and outer hips are going to be challenged with this curtsy lunge. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Develop balance and lower body strength through static lunge position with alternating arm lifts, featuring lowest abdominal activity.

Develop balance and lower body strength through static lunge position with alternating arm lifts, featuring lowest abdominal activity.

Improve cardiovascular fitness and lower body strength through marching movements.

Improve coordination and lower body activation by marching with alternating feet.

Challenge cardiovascular fitness and dynamic balance by combining forward, backward, and lateral walking patterns in shallow water.

Stretch the front of the neck through gentle extension and backward gaze movements.

Stretch the back of the neck and upper trapezius muscles through forward flexion movements.

Stretch the side of the neck and upper trapezius through gentle lateral flexion movements.

Gently stretch the sides and back of the neck through slow horizontal rotation movements.

Strengthen posterior neck muscles and improve posture through gentle head retraction movements.

Gently stretch the back and sides of the neck through horizontal rotation.

Develop lower body strength and control through downward pressing movements with minimal abdominal activation.

Develop lower body strength and control through downward pressing movements with minimal abdominal activation.

Develop core stability and balance in supported floating position with arms extended downward, providing gentle core stabilization training.

Develop core stability and balance in supported floating position with arms extended for added stability, producing lowest heart rate response.

Challenge core stability and balance through floating position with dynamic variations for increased difficulty.

Develop basic core awareness and water confidence in fully supported floating position with maximum stability for severe mobility limitations.

Provide a low-impact, longer-duration deep-water cardio sequence tailored to obese participants with joint protection and enjoyment as priorities.

Blend simple balance drills with social interaction in shallow water to support function, confidence, and connection in older adults.

Stretch the shoulder by bringing hand over head and pulling with opposite hand.

Strengthen individual arm muscles through alternating paddle pressing movements.

Strengthen shoulder and rotator cuff muscles through circular paddle movements.

Strengthen chest and arm muscles through paddle clapping movements.

Strengthen chest and arm muscles through horizontal adduction paddle movements.

Strengthen lateral shoulder muscles through lateral paddle raising movements.

Strengthen diagonal chest and arm muscles through angled paddle pressing movements.

Strengthen shoulder and chest muscles through vertical paddle pressing movements.

Improve cardiovascular fitness and lower body strength through paddle-assisted walking movements.

Strengthen and mobilize shoulder joints through circular arm movements in water.

Improve cardiovascular fitness and lower body strength through cycling movements.

Offer a low-impact, alignment-focused walking sequence in water for pregnant participants within guideline-based intensity.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The quick lunge-step to the side improves balance and coordination. Provides and provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The lunge-step to the side improves balance. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves balance and coordination.

Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides a moderate to intense cardio conditioning that improves endurance.

Your back, chest and shoulders will strengthen and lengthen with these arm movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves flexibility and coordination.

Your chest, back and shoulders will strengthen and lengthen with these circular arm movements. The quick change lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Your chest, back and shoulders will strengthen and lengthen with these circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Your chest, back and shoulders will strengthen and lengthen with these circular arm movements. The quick change lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest, back and shoulders will strengthen and lengthen with these punch jab movements. The quick change lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements. The quick change lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements, also providing a light to moderate cardio conditioning. The lunge side movement improves balance. Reducing your perceived exertion during your daily activities.

Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements. The quick pivot lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements. The quick pivot lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provides a "moderate to intense" cardio conditioning that improves endurance. The lunge-step to the side improves balance.

Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provide a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements, providing an intense to moderate cardio conditioning that improves endurance. The lunge-step to the side improves balance and coordination.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements, providing an intense to very intense cardio conditioning that improves stamina and endurance. The quick lunge-step to the side improves balance and coordination.

Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements, also improving your balance. Reducing your perceived exertion during your daily activities.

Your biceps and back will strengthen and your chest will lengthen with the punch movements. Your legs will strengthen with the kick movement. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides a moderate to intense cardio conditioning that improves endurance.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Your chest, biceps and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements with this rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.coordination.

Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements with this quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Your shoulders, chest, and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. The overall movement of arms and legs will challenge coordination and balance. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

This is a Tabata H.I.I.T. for a vigorous exercise so that your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your hips, glutes, legs and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement, also providing a light to moderate cardio conditioning.

Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination and the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Stretch the quadriceps muscles through wall-supported knee flexion movements.

Stretch the quadriceps by pulling the ankle toward buttocks while holding the wall.

Strengthen hip extensors and train controlled back-leg movement for safer stepping, kicking, and gait push-off.

Strengthen shoulders and upper body through alternating arm movements with resistance paddles.

Your legs and hips will strengthen and lengthen with this movement. You'll be able to do more activities like stepping backward. Reduces pain, improves balance and coordination.

This is a Tabata H.I.I.T. for an intense to very intense exercise so that your legs, hips, and core will strengthen with these rapid coordinated rocking movements. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your legs, hips, core and arms will strengthen with this coordinated rocking movement. You will be able to do more activities like stepping backward. Reduces pain, improves balance, coordination and flexibility.

Your legs, hips, core and arms will strengthen with this coordinated rocking movement. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your legs, hips, core and arms will strengthen with this coordinated rocking movement, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Use controlled walking patterns in shallow water to train balance, posture, and lower-body coordination.

Develop low- to moderate-intensity cardiovascular fitness and leg strength using purposeful walking patterns in chest-deep water.

Strengthen shoulder abductors by pushing hands outward from central body position.

Stretch the neck, shoulder, and upper trapezius through combined diagonal movements.

Stretch the upper back and shoulder blades by pulling them apart with arms extended forward.

Strengthen and stretch the back muscles by squeezing shoulder blades together.

Stretch the neck and shoulder through diagonal flexion and shoulder blade positioning movements.

Strengthen and stretch the shoulder blades and posterior shoulder muscles through retraction movements.

Strengthen and mobilize shoulder joint through circular arm movements.

Strengthen shoulder flexor muscles through forward arm lifting movements.

Strengthen shoulder and upper back muscles through overhead flutter movements.

Strengthen shoulder muscles by pressing arms upward and out to shoulder height.

Strengthen shoulders and arms by punching downward in water against resistance.

Strengthen shoulder and arm muscles through overhead punching movements.

Mobilize and warm up shoulders through rolling motion in both directions.

Strengthen upper trapezius and shoulder muscles through shrugging movements.

Stretch the shoulder and triceps muscles through overhead arm positioning.

Stretch the shoulder through towel-assisted passive range of motion movements.

Strengthen shoulder muscles through upward swinging arm movements.

Strengthen hip abductors by lifting leg out to the side and across body.

Improve cardiovascular fitness and lateral lower body strength through carioca stepping movements.

Maximize back extensor activation while developing single-leg strength, balance, and functional movement patterns in chronic low back pain.

Maximize back extensor activation while developing single-leg strength, balance, and functional movement patterns in chronic low back pain.

Challenge static balance and coordination by combining single-leg stance with small reaching movements under water support.

Develop advanced trunk and hip control in water using single-leg stance challenges for children and adolescents with good baseline balance.

Stretch the soleus muscle and lower leg with bent knee position for focused calf work.

Maximize back extensor and gluteal muscle activation through combined squat and arm movements with resistance paddles.

Maximize gluteal muscle activation through hip abduction movement with minimal perceived exertion, targeting both supporting and moving legs.

Maximize gluteal muscle activation through unsupported hip abduction with added resistance for advanced practitioners.

Develop gluteal muscle strength through supported hip abduction with minimal perceived exertion, ideal for early rehabilitation.

Maximize gluteal muscle activation through hip abduction movement with minimal perceived exertion, targeting both supporting and moving legs.

Maximize gluteal muscle activation through unsupported hip abduction with added resistance for advanced practitioners.

Develop gluteal muscle strength through supported hip abduction with minimal perceived exertion, ideal for early rehabilitation.

Maximize gluteal and multifidus activation through hip extension with lowest perceived exertion, producing high muscle activity with minimal effort.

Maximize gluteal and multifidus activation through unsupported hip extension with added resistance for advanced practitioners.

Develop gluteal and low back strength through supported hip extension with minimal perceived exertion, ideal for those with significant mobility challenges.

Maximize gluteal and multifidus activation through hip extension with lowest perceived exertion, producing high muscle activity with minimal effort.

Maximize gluteal and multifidus activation through unsupported hip extension with added resistance for advanced practitioners.

Develop gluteal and low back strength through supported hip extension with minimal perceived exertion, ideal for those with significant mobility challenges.

Reinforce neutral spine posture and gentle core engagement during slow walking in shallow water.

Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance. The slower pace focused on raising and pushing down the large noodle increases the intensity.

Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance.

Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout.

Cool down while moving through 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Cool down with 3 moves for your core and back, using a gentle dynamic (moving) stretch. Starting with the side of your ribs to hips, followed by a stretch for your back, then a chest & neck stretch. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Cool down with 3 moves for your core and back, using a gentle dynamic stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Maximize abdominal activation while minimizing back extensor activity through supine knee-to-chest movements with flotation support.

Maximize abdominal oblique activation through lateral trunk movements while holding pool edge, with high intensity but pain-free execution.

Maximize abdominal oblique activation through supine trunk rotation movements, though with highest pain occurrence among all exercises.

Introduce very gentle vertical bouncing in water for children and adolescents with significant mobility limitations to prepare for later plyometric drills.

Introduce very low-impact, rhythmic aerobic movement in water for children and adolescents with significant mobility limitations.

Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Introduce safe, playful breath control and water tolerance for children and adolescents with significant respiratory or sensory sensitivities.

Teach gentle pelvic tilting and neutral spine awareness for participants with back pain or limited core control.

Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Introduce gentle, supported standing balance and trunk activation for children and adolescents with major postural control limitations.

Introduce safe upright gait in water for participants with significant mobility or balance limitations.

Provide very low-impact, supported gait practice in water for children and adolescents with significant mobility limitations.

Refine breath timing and control during continuous kicking or simple strokes in water for higher-functioning youth with disabilities.

Stretch the shoulder by pulling a towel overhead with opposite hand for isolated shoulder release.

Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

Strengthen abdominal obliques and improve rotational core stability through controlled trunk rotation movements.

Maximize core rotational power and oblique strength through dynamic trunk rotation with increased resistance and speed.

Develop core rotational mobility and oblique strength through supported, gentle trunk rotation with reduced intensity.

Strengthen abdominal obliques and improve rotational core stability through controlled trunk rotation movements to the right side.

Maximize core rotational power and oblique strength through dynamic trunk rotation with increased resistance and speed.

Develop core rotational mobility and oblique strength through supported, gentle trunk rotation with reduced intensity.

Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions, also providing a balance workout. Your inner thighs and outer hips will strengthen with the third direction. Reducing your perceived exertion during your daily activities.

Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions, also providing a balance workout. Your inner thighs and outer hips will strengthen with the third direction.

Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. The added squats strengthen your core, quadraceps and hamstrings. Improves balance and coordination.

Your outer hips will strengthen and your inner thighs will lengthen with these wide sideways walking leg movements, also providing a light to moderate cardio conditioning. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

This is a Tabata H.I.I.T. for a vigorous intense exercise so that your outer hips will strengthen and your inner thighs will lengthen with these rapid step side wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with arms mirroring legs.

Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of a car. Reduces pain and improves balance.

Your outer hips will strengthen and your inner thighs will lengthen with these sideways walking wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Your inner thighs will strengthen and your outer hips will lengthen with these small crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Your inner thighs will strengthen and your outer hips will lengthen with these slight crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements. Coordination is improved with the grapevine pattern.

Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements, also providing a light cardio conditioning. Coordination is improved with the grapevine pattern. Reducing your perceived exertion during your daily activities.

Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements. Both your balance and coordination will improve with the crossover movements

Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on bumpy roads with reduced pain and improved balance.

Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing balance and intensity as you step quickly.

Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout.

Strengthen thighs and hips with small, supported squats that control knee load and encourage proper alignment.

Improve basic trunk control and rotational mobility in a safe, supported standing position in water.

Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Your body will strengthen and lengthen with these 5 exercises. Moderate intensity also provides a light to moderate cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Combine social circle walking with controlled weight shifts to train balance and coordination in a group setting.

Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Improve cardiovascular fitness and full body strength through cross-country skiing arm and leg movements.

Improve cardiovascular fitness and full body strength through deep water jogging movements.

Develop faster gait, power, and dynamic balance through jogging and quick direction changes in water for higher functioning youth.

Improve cardiovascular fitness and lower body strength through high-knee marching movements.

Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Improve gait, lower limb strength, and functional mobility for children and adolescents with disabilities using the support and resistance of water.

Improve cardiovascular fitness and lower body strength through backward walking movements.

Improve cardiovascular fitness and lower body strength through forward walking movements.

Improve cardiovascular fitness and lateral lower body strength through sideways walking movements.

Gently mobilize the thoracic and lumbar spine in flexion with core support while minimizing load.

Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.

Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.