AQUA STAND UP® #22

This warm-up gradually prepares the body for a high-energy aquatic workout by activating the core, upper body, and lower body through progressive intensity. Crawls and push-ups introduce water resistance while strengthening the back, chest, shoulders, and abdominal support.

This track activates your lower body with focused intensity. Expect three distinct sections that challenge your quads using moves like the Rocking Board single-single-double to improve balance and control. The Reed pose also targets the thighs while testing and refining your posture.

This workout will make you noticeably stronger. You’ll move through a dynamic mix of push-ups, controlled crawls, and fast mountain climbers to build strength and stamina. Finish with focused paddle work to really target your pushing muscles and engage your core.

You’ll love doing burpees on the board — the wobbling, unstable surface created by the water amps up core engagement and challenges your balance. Part 2 shifts focus to the midsection, using resistance-tube rotations to target and strengthen your obliques and transverse abdominals. Be ready to burn plenty of calories with this track.

This track concentrates on the core, zeroing in on the obliques and rectus abdominis with targeted bicycle crunches and classic crunches, while the hollow hold challenges and builds your stability and muscular endurance. The final segment ramps things up by adding resistance tube work to increase strength, tension, and overall intensity.

This track will be a great way to recover after the first part of the workout and to arrive refreshed and ready for the final section. The Kicks provide powerful engagement of the glutes, hamstrings and lower back, helping to build stability and strength that can reduce lower-back discomfort and improve overall posture.

This track is your final opportunity to really engage your thighs and glutes while improving balance with movements like the Lunge and Warrior II. Remember to stay low for greater stability during the Warrior II, focus on deep muscle engagement, and push to build lasting strength.

Be ready to target your back muscles with this track, alternating between exercises performed lying down — such as Cobra with arm extensions — to fully engage the posterior chain, and moves that combine pulling and curling, like wide pull paired with biceps curl using resistance, to provide a varied, challenging, and effective way to work and strengthen your back muscles.

In this track, it’s all about paddling technique and efficient movement. You will learn how to properly use a paddle to boost endurance while engaging your core and back muscles more effectively. The final section of this track consists entirely of continuous paddling sequences, designed to simulate the feel and rhythm of being out on open water.

This track is the final opportunity to focus on the core before the cooldown. Beginning in a seated position using the resistance tube, you’ll progressively change your position to engage different sections of the core. Encourage your group to push themselves and stay focused, since this is the last track and a chance to finish strong.

A pleasant, flowing sequence of poses designed to fully release tension throughout the entire body — from the glutes down through the hamstrings and from the chest across the back muscles. Pause at the end to invite your participants to breathe deeply and take a moment to congratulate them for the excellent work they did alongside you.