Move laterally with a side step, bringing one foot toward the other. Keep your back straight and your core engaged for stability. Keep your shoulders aligned with your hips and your feet parallel 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. 

Standing on one foot, hands on the noodle in front of you, 

keep your back straight, core engaged, and head aligned. 

Move the other leg straight out to the side, then slightly 

cross it in front of the standing leg, controlling the movement. 

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. 

Walk while lifting your knees high in front of you. Keep your back straight, your core engaged, and your shoulders aligned. Swing your arms alternately to support the movement. Maintain a steady and controlled rhythm. 

Standing in the water, keep your back straight and your core engaged. Shift your weight onto one supporting leg, then bend the other leg backward toward your glutes, contracting the back of the thighs. Slowly return to the starting position. Keep the movement smooth and controlled. 

Feet hip-width apart, Aqua bells at chest height. Lower into 

a squat while pushing them forward, keeping your back straight 

and knees aligned. Stand back up, bringing them to your chest 

with a smooth, controlled motion. 

Feet shoulder-width apart, knees bent, torso slightly  leaned forward. Hold an Aqua bell in each hand with a  neutral grip (palms facing in). Keep arms parallel to the  ground and extend at the elbows without moving the  upper arms. Keep your back straight and core engaged. 

Hold the Aqua bells with your palms facing up and your elbows close to your body. Curl the Aqua bells up without swinging, then lower them with control. Keep your shoulders down and your core engaged throughout the movement. 

Stand on one foot while holding the edge of the pool.  Swing your leg forward and backward. Lift your knee well  in front of you, then swing your leg backward dynamically. 

In a split stance position, one foot in front, and one back,  perform vertical jumps while alternating your foot position.  Use the noodle as support if needed. Keep your back straight  and core engaged. 

Keep your chest open and arms by your sides with a slight  bend in the elbows. Hold the Aqua bells with palms facing  each other, lift your arms to shoulder height, then lower  them at a moderate pace. 

Hold the Aqua bell in front of you. Draw a horizontal “8” in the water, letting your arms move in and out of the water smoothly. Keep your shoulders down and your core stable. 

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. 

Stand with your feet hip-width apart and your core engaged. Open your arms at shoulder height, then cross them in front of your chest. Reopen the arms, alternating which arm goes on top each time. Keep the chest open, maintain a neutral spine, and avoid rotating the torso. 

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. 

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. 

Perform a lateral crossover step followed by a forward jab.  Keep your head aligned, torso stable, and core engaged.  The movement should come from the hips. Maintain a smooth, controlled motion. 

Step forward diagonally with your feet apart. Keep your torso 

upright and controlled throughout the movement. Then reverse 

the pattern by walking diagonally 

Walk in the water against resistance. Keep your back straight and abs engaged. Option: Walk holding an Aqua bell in each hand. 

Sit tall on the Aqua bike, hands on handlebars. Long back, head up, abs tight. Pedal in rhythm, control speed and range. Breathe steadily. 

Keep the body long and engaged. Alternate the arms in a smooth motion while performing steady flutter kicks with the legs. Keep the abs tight to stabilize the body and promote efficient swimming. 

Hands flat against the pool wall, step your feet forward and hinge at the hips. Let your head drop between your arms, knees slightly bent. Relax your muscles as you lengthen your spine and open your chest. 

Stand up and place one ankle over the opposite knee in a “figure 4” position. Slightly bend the standing leg and push your hips back until you feel a stretch in your glutes. Keep your back straight, core engaged, and shoulders relaxed.