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6/10/15 3:54 P

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We have a couple instructors who use yoga moves for the cool down which is nice. It's not always easy to balance in the water since it's always moving.

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6/10/15 3:39 P

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I do regular bicycles with and without noodles depending on which class (I don't use them as often in my more intense class). I like circle bicycles, too.

I'm sure the yoga instructor was very worried about making sure everyone was using proper form and transitioning correctly. She's brave to try it without training. I don't have much yoga background, but I was a student in an aqua yoga class for one session some years back. Later, the Y offered an Aqua Yoga class but then instructor who'd planned to teach it wasn't available. They stuck me with trying to teach it for a session, but I didn't feel comfortable with it and would not agree to teach it a second session since I wasn't qualified.

Some people, yikes! My partner is a movie theater manager, so I hear all kinds of stories.

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6/10/15 3:03 P

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I enjoy the bicycle move in whichever direction but really like to do it on my side and go in circles. I don't use a noodle which is good since the gym doesn't provide any.

Today we had a new sub who is ordinarily a yoga instructor, I guess. Subs really need to do some classes before trying to teach. This gal would have us for a move then say stop before giving us a new move. She WAS really friendly and did the best she could with no training. Larry and I went to the movie The Avenger after aqua which would have been better without the group that came in after us. There were half a dozen adults and at least a dozen young kids. A couple of the parents were trying to pass out servings of popcorn and drinks. Wow what a mess they left behind. I was glad I was no longer working in the theater business.

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6/10/15 12:29 P

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Awesome, WETPTARMIGAN! I'll give those a try! I often have them pedal backwards from seated recumbent bike position, so I bet they will get a kick out of this!

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6/10/15 11:57 A

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Variation: go full bicycle on it. Hold the noodle down below shoulders like handlebars, back flat, but leaning forward at an angle, legs under hips pedaling like mad! If there's room, try pedaling backward in this position. Then pedal with one leg at a time.

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6/10/15 8:37 A

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My classes like this new move: lie on stomach and rest forearms on a noodle. Lying on top of water, bring one knee way up to chin and then extend way back, then repeat on the other side. Alternate, doing them quickly for 40-60 seconds, then 10 second rest, and repeat. Imagine lying down and doing a big bicycle motion.

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4/2/15 2:59 P

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I wanted to use the motel pool the other day but we ran out of time and last night my friends ' pool was too cold and had a bunch of leaves from a storm that had rolled through earlier.

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11/7/14 12:35 P

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I don't have love handles or muffin tops mine have just moved to cakes. They are so irritating but I know the fat has to go before they will. I have always loved it when an instructor says to pull your stomach muscles tight and someone comes back with "I don't have stomach muscles anymore". Where does she think they went? They don't disappear, they just get lazy!

I made it to coffee this morning-5 of us today so it was fun. I've also been to the grocery store but not the gym. If I'm going to justify the price of a gym membership for the next year I had best start getting my rear in there at least 5 days of the week! Retirement income won't cover all the extras unless I'm looking at the wrong numbers (or we could cut some medications but that would involve actually getting healthier).

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11/7/14 12:33 P

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Wouldn't it be fun to get to attend each other's classes? emoticon

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11/7/14 12:33 P

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Very good points, WETPTARMIGAN! Thanks! Someone suggested "same elbow to same knee" which I haven't done in class for a while. Even if it won't specifically help, maybe it will help her focus on the muscles in that area.

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11/7/14 11:06 A

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It's a pretty common misunderstanding that by exercising a muscle, you can diminish the overlying subcutaneous fat (hence the popularity of "abs" exercises). The flab goes away only as a part of overall body fat reduction. I tell my class we've got 6-packs in a soft-sided cooler. emoticon

Instead of futile efforts at "spot reducing", you might ask your class where they'd like to be stronger and target muscles rather than fat. Core exercises will help posture, balance, and general body movement. Upper body will enable them to reach and lift better. Intervals and endurance will help that most important muscle--the heart. Working the lower body can help reduce fluid in tissues and make standing and climbing stairs easier.

The only way to eliminate the muffin top is to eliminate the muffins! emoticon

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11/7/14 10:28 A

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I just remembered that the boot-camp instructor forum is also available on Google gmail, if that works better for you than facebook. Google Groups "wbcinstructors" group

There hasn't been much activity on the Google forum, but the creator said he will keep it open through the end of the year. Most of the discussions take place on facebook.

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11/7/14 7:57 A

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I asked my shallow water class if they'd like to target any specific body areas and got a request for "love handles" (also known as "muffintop"). I do lots of abs and obliques, but would love some new and different ideas.

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11/7/14 7:52 A

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Yes, that was for Facebook.

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11/6/14 10:09 P

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aahh.. I missed that.

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11/6/14 9:00 P

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I just had another look at WHYNOT's post and realized she's talking about a Facebook forum. I don't Facebook, so I guess I can't access it.

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11/6/14 3:43 P

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If you're talking about the workouts then you have to scroll way down where you'll find a lot of different ideas. At one time I had printed 3 pages out and let a brand new leader use them. Of course, since she had never done a water class she had a hard time understanding it all.

I had a funeral this morning so missed the class.

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11/6/14 2:28 P

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Where is this? Link, please?

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11/6/14 11:26 A

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I know there are some other instructors here, so I wanted to mention that I've found some good instructor resources for my high intensity class on facebook in the Water Boot Camp Instructors Forum.

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4/20/14 2:23 P

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I am going to try this one!! Thank you...need new ideas stuck at 293.....help!! :)

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3/13/14 10:19 P

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You're welcome. I did an hour in the pool again today with the same instructor as Tuesday and then spent a few minutes in the hot tub visiting with some of the class members. This evening we had Bible Study at a friend's house.

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3/13/14 7:14 A

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I like the circle or square idea, Kerry, thanks!


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3/12/14 9:57 P

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We have done all 3 of those variations. You can even do a circle or square doing front side back and side. I'll be back in the new pool in the morning while my daughter has a session with a trainer to show her around and how to use the machines.

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3/12/14 3:17 P

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Kerry, when you say "back and forth" do you mean "side to side", with tucked legs pivoting under body? I do that one. I learned a variation for deep-water boot camp: instead of legs at 3:00 and 9:00, extend them at 5:00 and 7:00 if that makes sense. (45 degree angle vs. 90 degree)

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3/12/14 3:14 P

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I do that move, too, Darlene. Never knew a name for it though.
Jo-Ann

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3/10/14 9:35 P

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That IS a good core exercise. I usually just start upright with my knees pulled up and then go back and forth. Some people can never figure it out or just say they can't do it and the instructor would always point at me or another person and tell them to watch and do what we were doing.

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3/10/14 6:23 P

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a new exercise for me is called Round the world : lay on your back arms out ( i use dumbells to assist) once you are flat and look like a T pull your knees to your chest and while keeping your core and back tight pivot forward and kick your feet out behind you then draw your legs back in and pivot back to the starting position . It is tough but it is also fun.

Edited by: NEWTINK at: 3/10/2014 (18:24)
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8/19/13 2:51 P

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Land exercise today but I do plan to be in the pool tomorrow morning.

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8/19/13 1:26 P

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Heh, I do that exercise, too, but never heard that funny name before. LOL!

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8/14/13 6:04 A

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I have to admit it is really nice to be back on a schedule and feel like I am getting enough exercise! 30 minutes in the pool on Monday and Tuesday--sure feels great!

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6/20/13 12:15 A

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Thanks, I will have to check it out but it may have to wait til I get home from this vacation.

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6/19/13 3:27 P

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WETPTARMIGAN Read my blog "water workout " and suggested that I post a linc here so you can see the different things that I do .

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5391044


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11/18/12 7:40 P

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It's been about 3 weeks since I've been in the pool since our gym moved to a new facility and the pool wasn't ready yet. Hopefully tomorrow.

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11/17/12 10:34 P

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It has been an more than a week since the last time I was in the pool. I miss it so. Is it Monday yet? I need to get some swim time in. It is my time to meditate and decompress.

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KALIOPPE's Photo KALIOPPE Posts: 570
11/5/12 8:57 A

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Water volley sounds fun but tough - especially as it is followed up by a class. :)

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10/23/12 12:53 P

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Water volleyball sounds like a tough workout!!

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10/23/12 8:23 A

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I attend water aerobics on Monday, Tuesday and Thursday. For the ones who get there early we do a 30-45 min water volleyball session. It has really broken up the routine and so much fun

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10/11/12 8:13 A

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I agree on the posture aspect and you have to also remember that if you do go past the standing knee before you stop, you can end up hurting a lot of areas in your body.

Thanks for the addional info, WetPtarmigan.

Going to the pool again today. Each morning brings a wonder about the next day as the weather is getting cooler everyday and yesterday, it was a bear getting out of the pool. The water was warm, but getting out was like jumping into an ice pool and forced to stay there for far too long than jumping and climbing out. I've done that when I was younger so I know the experience. Now it's far to hard to endure. Besides that, I was living in WA state when I was younger and crazier and had a lot thicker blood. Now, I'm in Florida - my blood is a lot thinner and the cold seems to sink in deeper and faster than it did when I was heavier and stronger and less concerned with arthritic joints, etc.

I don't think I would care so much that the hands get stiff, if they didn't hurt when they get stiff. I am learning to put my hands in warm water while I march in place for 10 minutes on my breaks. Both help a lot.

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8/12/12 2:55 P

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Another aspect of your Morgan/Flamingo (how crazy is an image of a pirate with a flamingo on his shoulder!?!?) is that your strong downward push should end before the knee goes behind the standing knee and your back arches into hyperflexion. Maintain that great posture and natural back curves!

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8/12/12 2:29 P

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The hip flexor exercise WetPtarmigan is talking about is what one of my instructors called the Morgan/Flamingo. Morgan = Capt Morgan's pose in the commercials where one foot is up as though he has his foot on a treasure chest and his hands are on his hips. Flamingo = the position of thigh straight down, bent knee, in order to hold the "dumbbell" in place and you look like a Flamingo (sort of), which is the Morgan/Flamingo exercise.

I've never forgotten that exercise or the instructor that gave it to us. I do the Morgan/Flamingo every other day in the pool and boy does it help, but I will make sure that I exert more energy on the downward movement. Thanks, WP!

Edited by: FLORIDAGHOST at: 8/12/2012 (14:29)
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7/19/12 9:19 P

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Hello Team,

A Lazy River is typical a 3 feet deep (Shallow) pool that flows similar to a river. There's a slow (5 MPH) current which students go around in circles performing a series of exercises. After 6 or 7 laps around in a circle, the students are instructed to turn and go against the current performing another series of exercise. These laps are repeated while following numerous directions. Make 36 circles (laps) around equals one mile.


Edited by: LASKIE2 at: 9/11/2012 (16:30)
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7/9/12 7:07 P

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I need my hip flexor to quit working so darn well. It pulls super tight in the left leg so my foot doesn't reach the ground. Of course, this is all due to the arthritis in knees, hips, and lower back which jerked the spine off to the side and put all the muscles working in the wrong way. Okay, sorry, just complaining after mowing the yard and then not being able to get out of the swing where I sat to rest. lol Our one instructor keeps coming up with new moves for us to do which is fun.

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7/9/12 12:00 P

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Hip flexor exercises should be paired with those that work the opposing muscles. Those are the ones we really need to pay attention to, as we sit for long periods in flexion and use the flexors a lot in walking, running, knee lifts, stairs, etc. You can easily work in hip extension by putting extra emphasis and energy into the downward movement of the leg after the lift. No separate exercise needed! And spare your back by keeping a bend in the knee when the leg is in motion!

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hip flexors. It can be done alone or with lateral raises

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emoticon

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6/27/12 3:28 P

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my wife and I stand back to back and hold a dumbell in both hands. We twist at the waist and pass it on one side and catch it on the other. After a set amount we switch sides. It is great for the core area.

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6/18/12 10:53 P

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lateral raise in deep water

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5/7/12 3:46 P

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Thanks for the link, WETPTARMIGAN!! emoticon

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5/6/12 11:31 A

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There's a post in the SparkBlog that contains links to some water workouts. Some of the workouts are better than others. Think about any move in any workout, and if it's not right for your back, joints, current physical condition, modify or do something else.
www.dailyspark.com/blog.asp?post=7_water_e
xercise_routines


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RAFFERM Posts: 490
5/6/12 8:22 A

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I found a great book! The title is "Aqua-Fitness" it is written by the coaching staff at Stanford Universtiy. It has some great moves all based on what they call the "star." If you are looking for some moves to improve your balance--the book really helped me!

ARLENE_MOVES's Photo ARLENE_MOVES Posts: 1,837
5/5/12 12:15 A

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Boy, I am so enjoying reading all these messages. You all will inspire me even more than I already am with the water workouts. Thanks!!!


Arlene

Originally from PA -Maryland since 1968

"What we do today, right now, will have an accumulated effect on all our tomorrows." Alexandra Stoddard


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KERRYG155's Photo KERRYG155 SparkPoints: (220,957)
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4/12/12 2:04 P

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I think that collagevideos.com also has music cd's available in the back of their catalog and it is marked in beats per minute.

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WETPTARMIGAN's Photo WETPTARMIGAN Posts: 1,569
4/12/12 12:42 P

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There are TONS of exercise music sources! Music produced for exercise usually has a BPM (Beats Per Minute) number. A good tempo for water aerobics is anywhere from 122-132 BPM with 124-128 the average. You can download and burn cds on your computer from iTunes or Amazon, just search on "exercise music". There are also companies that do nothing but produce exercise cds and downloads. Here are a few:
powermusic.com/
www.musclemixes.com/home.php
www.dynamixmusic.com/
You don't have to use specifically aqua music. Albums for step exercise are also usually in the appropriate BPM range. Best of all would be to find an album with a warmup song at the beginning and a cooldown song at the end. Have fun shopping! With so much to choose from, there's absolutely no need to be bored!

What would you do if you knew you could not fail?


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LOYALL Posts: 11
4/12/12 8:25 A

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Does anyone have a water aerobics CD they'd recommend? We have an instructor only one day a week. On the other three days we use a tape and after several years it is very boring. Others have been looking but they're not happy with what they've found. TIA
loyall

Loyall

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KERRYG155's Photo KERRYG155 SparkPoints: (220,957)
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1/31/12 9:58 A

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We had a new instructor start a month ago and even though she took notes from another class she was having a hard time getting things running smoothly so I gave her a copy of the routines posted. With practice and a few moves she took from the posts everyone was really happy with class last week and believe me when I say this is one tough group to keep happy. They do not like change at all and actuallly made one gal quit because they were so horribly rude to her. Now I think we have 4 instructors most folks like for the 4 classes we have every week.

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1/31/12 5:24 A

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emoticon

The best sermons are lived not spoken! Think about it! twitter facebook


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WHITE_ROBIN Posts: 6
1/8/12 12:08 P

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I just found this team and these posts...THANK YOU so much!!! I have been doing water aerobics of some sort for several years, starting with rehab for my knees, and was hooked on it. I am always looking for more ideas to use in the water. Thanks for all the great posts!

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DARZALUZER's Photo DARZALUZER Posts: 9
12/1/11 11:43 A

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MRSMLBJ - Thanks so much for posting your routine! I just started teaching a class and needed some structure for a workout! emoticon

Edited by: DARZALUZER at: 12/1/2011 (11:44)
JESUSLOVR's Photo JESUSLOVR SparkPoints: (0)
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9/27/11 8:41 P

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Here's one that I do on my own and you really feel its effects right off! You can do this shallow or deep ends. Bend your knees out and pull your feet up so they are off the pool's floor. Cross your ankles and swing your feet back and forth like you're on a swing. I do about thirty of these. Do however many you'd like to.

Nancy

For the Lamb who is in the center of the throne will shepherd them and lead them to springs of life-giving water, and God will wipe away every tear from their eyes.
Revelation 7:17


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