Stand tall in the water. Lift one leg while raising the opposite arm. Keep your core engaged, spine long, and movement controlled. Alternate sides smoothly. 

Arms submerged and extended out to each side, rotate your 

torso by turning your shoulders from side to side. Keep your back straight and your core engaged throughout the movement. 

Stand upright with your back aligned and core slightly 

engaged. Raise and lower your arm slowly to shoulder height, 

keeping the movement controlled, your spine aligned, and your shoulders relaxed. 

Perform dynamic steps forward and backward, as if stepping through tires. Keep your legs wider than hip‑width to increase stability.

Standing with your legs wide apart and your feet slightly turned outward, lower into a squat while keeping your back straight and your head up. As you rise, extend your legs and lift your arms, maintaining strong core engagement throughout. 

Start standing, feet shoulder-width apart. Do a side jump, land on one foot and bounce back to return to the starting position. Keep your head up and work on the front part of your feet. 

Place your hands flat on the edge of the pool with your arms extended. Keeping your back close to the wall, bend your elbows to lower your body into the water, then push through your arms to return to the starting position. Keep your body aligned throughout the movement and control both the descent and the ascent using only your arm strength. 

Hold one aqua bell in each hand close to your body, palms facing each other. Keep an upright posture and engage your core. Perform alternating punching movements. With each arm extension, rotate the forearm to turn the palm downward, then return to the starting position.

Keep your body upright and your core engaged as you perform jumps by bending your knees and bringing your heels toward your glutes. Land softly and continue the repetitions in a steady rhythm, maintaining a stable torso and engaged abs throughout. 

Arms parallel to the floor and legs apart. Jump by crossing your arms and legs in front. Keep your head up, abs engaged, and back straight. 

Maintain a tall posture with a long spine. Alternate opposite arm and leg in a smooth, controlled rhythm, keeping movements coordinated. Press through the glutes to generate power and stability while staying upright. 

Step forward diagonally with your feet apart. Keep your torso 

upright and controlled throughout the movement. Then reverse 

the pattern by walking diagonally 

With arms submerged at your sides, perform small lateral 

arm rotations while keeping your back straight and your 

core engaged for stability. 

In a fighting stance, throw a hook to one side and then  to the other, keeping the movement short and rotational.  Pivot through the hips and feet, keep your head over your  base, and engage your core for stability. 

Keep your elbows close to your body and bend them to bring  the Aqua bells toward your shoulders. As you lower the Aqua bells, rotate your wrists in the opposite direction and let your arms  extend slowly and with control. Maintain a stable posture and  an active core throughout the movement. 

On your stomach, hold a water noodle in each hand keeping your arms extended on each side. Push on the noodles to bring them under you while keeping your arms straight. Return to the starting position and repeat. 

On your stomach, hold a water noodle at chest level with your arms extended under you. Maintain the position keeping the arms straight. 

Sitting in the water, resting on the floats, legs straight in front. Slightly lean your torso back and draw a capital A with your feet. Keep your core engaged. 

Hold the noodle with both hands in front of you. Glide it side to side in a smooth, wave‑like motion, letting the noodle “snake” through the water. Keep your core engaged, shoulders relaxed, and maintain steady resistance.