Standing in chest-deep water, slightly lift one leg and perform circular hip rotations while keeping your back straight and core engaged. Maintain a smooth, controlled movement without forcing the range of motion.

Stand on one foot in the water, keeping your back straight, core engaged, and head aligned over the supporting foot. Move the straight leg out to the side, then bring it back toward the body’s midline with a slow, controlled motion. 

With the noodle supporting your back, move your legs by pulling and then pushing through the water, keeping your ankles at 90° and your core activated. Keep your trunk steady throughout the movement and avoid letting your lower back arch.

Standing on one foot, place a noodle under the sole of your foot. Perform a knee flexion and extension, then lift your knee to 90 degrees before pressing the noodle back down toward the bottom of the pool.

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.

In a split squat position, lift the back knee off the floor and jump straight up explosively. Control the landing by bringing the knee back down to the ground, then push off again immediately. Keep the feet apart and the back straight throughout the movement.

Standing, hold the dumbbells at shoulder height with your arms extended in front of you, palms facing each other. Open your arms out to the sides, then return to the starting position.

Perform a powerful vertical jump, lifting your knees, then initiate a hip rotation to land in a pivot. Continuously alternate direction with each jump.

Hold the aquabells at chest height. Push the water forward, then bring your arms back, using a dynamic but controlled movement while keeping your core stable.

Perform a jog in place with dynamic arm movement. Lift your knees with each repetition, engage your core, and keep your back straight for proper posture.

Stand with your feet hip-width apart, weights by your sides. Hinge forward by pushing your hips back and extend your arms behind you. Return explosively to the starting position while maintaining control.

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 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 ground and legs apart. Bring the arms forward while closing the legs simultaneously, as in a jumping jack. Keep the head up, the abdominals engaged, and the back straight.

From a fighting stance, drive your knee forward with a dynamic arm movement. Keep your core engaged, back straight, and maintain a controlled, powerful rhythm.

Standing with your feet shoulder-width apart, hold the the barbell with your palms facing you. Lower by pushing your hips back while keeping your back straight, then rise back up with control. Keep your head aligned and your body engaged throughout the movement.

Standing, bar resting on your traps and feet under your shoulders, bend your knees to perform a squat and jump up. Lower into the water if possible for greater power generation. Keep your back straight, head up, and chest open.

Tenez la barre au centre avec une main. Effectuez une rotation du buste vers un côté, puis ramenez la barre au centre. Changez de main au milieu du mouvement tout en laissant les hanches pivoter, puis poursuivez vers le côté opposé.

Start in a low lunge, holding a dumbbell in the opposite hand of the front foot. Stand up by bringing the back foot forward while raising your arm out to shoulder height. Return to start and repeat. Keep your back straight and core engaged.

With your chest facing the bottom of the pool, hinge at the hips. Hold the water dumbbells with a neutral grip and pull one arm toward your torso alternately. Keep your torso straight and your chest open throughout the movement.

Keep your body streamlined with a fluid wave motion, core engaged. Perform a simultaneous arm movement forward, coordinating two leg kicks per cycle while maintaining a smooth, powerful rhythm

Hold the swing trainer with both hands at ankle level. Perform a hockey-style shot by driving your hips forward. Keep your core engaged and control the movement.

Keep the swing trainer close to your body in the water at hip height. Rotate your shoulders and hips to bring it in front of you. Keep your core engaged.

Sit on the edge of the pool with your legs submerged in the water. Raise your legs, bringing your upper body and legs toward each other to form a V shape. Keep your abs tight to control the movement and maintain stability.