HYDROTONE

Water Weights Exercise #1

Paddle Wheel-Forward/Reverse - Warm-up the shoulders and chest. Start slow and gain speed. Churn the bells one over the other in front of the body in a forward circular motion. Then reverse the motion and "paddle" them backwards.

Focus: Shoulders, chest, and arms

Water Weights Exercise #2

Running/Cross-Country Arms - Begin with imitation of runner's arm movement with elbows bent at 90 degrees. Gradually extend the swinging motion until the arms are nearly straight. Add knee bends to the BIG swing.

Focus: Shoulders, chest, back, and arms

Water Weights Exercise #3

Karate Punch and Pull - Alternately punch the water and draw the bells back to your body. Keep abdominal muscles tight.

Focus: Shoulders, chest, back, and arms

Water Weights Exercise #4

Shoulder Shrugs - With arms hanging at your side, move only the shoulders up, back, and downward, in a "shrugging" motion. Move the bells in larger circles until transitioned to full "plunging" motion. Add knee bends or backward walk.

Focus: Shoulders, back, and arms

Water Weights Exercise #5

Plunges - Begin with bells at your sides, arms nearly straight. Alternately raise the bells to your armpits and lower them. (Up, down, up, down).

Focus:Shoulders, back, and arms.

Water Weights Exercise #6

Lateral Raise/Press - Begin with the bells at your side. Swing the bells out and upward, and then return. Start with small swings and progressively increase up to a maximum height of the shoulders. KEEP ELBOWS SLIGHTLY BENT!

Focus:Shoulders, chest, and back

Water Weights Exercise #7

Flys - Begin with bells together in front of and close to the chest. Move bells outward and shoulders back; then return. Gradually make the movements wider and farther from the body. Keep abdominals tight and do not allow the back to arch.

Focus: Chest, shoulders, back, and abdominals

Water Weights Exercise #8

Elbow Curls/Extensions - Begin with one arm nearly straight down at your side and the other bent to position the bell near the shoulder. Alternately bend and extend the elbows.

Focus: Arms; biceps/triceps

Water Weights Exercise #9

Rotator Cuff - Keep elbows at your sides bent to 90 degrees. Rotate the bells outward and then together again.

Focus: Shoulders and rotator cuff muscles

Water Weights Exercise #10

Walk Forward-Backward - Begin with feet shoulder width apart. Step forward, with small steps and gradually increase the stride. Same for walking backwards. Keep abdominals tight.

Focus: Legs and trunk warmup

Water Weights Exercise #11

Soldier March - As you walk forward, bring the knee up high and kick the foot forward, before you swing the leg down. Alternate legs. Keep abdominals tight. Squeeze buttocks as you swing the leg down without arching the back.

Focus: Buttocks, tights and legs

Water Weights Exercise #12

Side Step - Keep the feet facing forward the entire time. Step one foot out to the side and bring the other to it. Step and repeat, then change direction. Take wider steps as you warm up the legs.

Focus: Buttocks, inner and outer thighs.

Water Weights Exercise #13

Lunge - Step forward one foot in front of the other. Gradually increase the stride as you drop the back knee, keeping the torso erect. Drive forward on front foot to a standing position. Keep abdominals tight.

Focus: Buttocks, thighs, and legs

Water Weights Exercise #14

High Knees Out - Alternately raise your knees, bringing them out to the side as far as comfortable. Begin with slow movements and increase speed until it resembles a jog in place. Keep abdominals tight.

Focus: Buttocks, thighs, and legs

Water Weights Exercise #15

Heel Kickers - Stand with feet shoulder width apart. Bend the knee and raise the foot to the rear, as if to kick the buttocks. Alternate legs, keep abdominals tight. Start slow, caution must be taken in training the hamstrings.

Focus: Buttocks, thighs, and legs

Water Weights Exercise #16

Karate Kickers - This is a 4-count movement of: 1) lift the foot, 2)kick to the side, 3)bring the foot back under the hip, and 4) stand.

Focus: Buttocks, thighs, and trunk

Water Weights Exercise #17

Runner's Stride - Stand sideways holding onto a wall. Slightly bend the leg closest to the wall to protect the knee joint. Raise the other leg and start to perform a runner's movement. Gradually raise the knee higher and kick the foot out more forcefully, and pull the leg down straight towards the bottom, and then kick the heel up. Repeat this circular type of movement with the same leg. Turn around and exercise the other leg equally. Protect the back and get the most from this exercise by raising the chest and standing tall, with tight abdominals as the leg is pulled down and then the foot is pulled up.

Focus: Buttocks, thighs, and hamstrings

Water Weights Exercise #18

Side leg lift-plie' - Stand facing the wall. Sweep right leg out towards the surface. Pull it back down and behind the left leg while doing a plie'. Repeat several swings up and down with the right leg while standing on the left. Switch legs.

Focus: Buttocks, thighs, and trunk

Combination Exercise #1

Kick and Karate Punch - Lift knee and kick foot up as you punch opposite hand forward. Alternate legs and arms. Keep abdominals tight.

Focus: Total body workout

Combination Exercise #2

Cross Country Arms & Legs - Begn with one foot and opposite arm forward. Jump and switch the arms and legs back and forth. Continue rhythmically. Start with small movements and increase. Keep abdominals tight

Focus: Total body workout

Combination Exercise #3

Deep Water Flys on Pool Pony - While sitting on Pool Pony, start with bells in front. Straighten legs and tighten abdominals as you swing your arms out to the side. Return arms to front as you bend the legs. Continue rhythmically.

Focus: Total body workout

Combination Exercise #4

Water Angels - Like making a snow angel. Begin by laying on your back with legs together, hands at side. Keep abdominals tight. Swing arms out and up as you open your legs. Return to starting position.

Focus: Total body workout

Combination Exercise #5

Deep Water Jog With Belt - Make a running motion with both arms and legs while wearing the Flotation Belt in deep water. Keep abdominals tight.

Focus: Total body workout

Combination Exercise #6

Deep Water Wade on Pony with Gloves - While sitting on Pool Pony, slice both hands forward at the same time. Cath the water and push it out and back as you pull yourself forward. Do not arch your back. Keep abdominals tight.

Focus: Total body workout

Combination Exercise #7

Side Step & Lateral Raises - Begin with feet together and hands at side. Step sideways as you raise both bells. Bring second foot to first as you press the bells down. Continue in traveling motion, then change directions.

Focus: Total body workout

Combination Exercise #8

Dead Lift - Begin standing with feet shoulder width apart. Bend knees to a squat position. Press up to a standing position. Keep abdominals tight.

Focus:Buttocks, thighs, legs and shoulders

Combination Exercise #9

Band March - Begin with arms down, elbows bent in front, palms down. As you lift one knee press bells down. Return to starting position. Alternate legs as if marching in a band. Keep abdominals tight.

Focus:Buttocks, thighs, legs and arms

Hydro-Bell Exercise #1

Paddle Wheel-Forward/Reverse - Warm-up the shoulders and chest. Start slow and gain speed. Churn the bells one over the other in front of the body in a forward circular motion. Then reverse the motion and "paddle" them backwards.

Focus: Shoulders, chest, and arms

Hydro-Bell Exercise #2

Running/Cross-Country Arms - Begin with imitation of runner's arm movement with elbows bent at 90 degrees. Gradually extend the swinging motion until the arms are nearly straight. Add knee bends to the BIG swing.

Focus: Shoulders, chest, back, and arms

Hydro-Bell Exercise #3

Karate Punch and Pull - Alternately punch the water and draw the bells back to your body. Keep abdominal muscles tight.

Focus: Shoulders, chest, back, and arms

Hydro-Bell Exercise #4

Shoulder Shrugs - With arms hanging at your side, move only the shoulders up, back, and downward, in a "shrugging" motion. Move the bells in larger circles until transitioned to full "plunging" motion. Add knee bends or backward walk.

Focus: Shoulders, back, and arms

Hydro-Bell Exercise #5

Plunges - Begin with bells at your sides, arms nearly straight. Alternately raise the bells to your armpits and lower them. (Up, down, up, down).

Focus:Shoulders, back, and arms.

Hydro-Bell Exercise #6

Lateral Raise/Press - Begin with the bells at your side. Swing the bells out and upward, and then return. Start with small swings and progressively increase up to a maximum height of the shoulders. KEEP ELBOWS SLIGHTLY BENT!

Focus:Shoulders, chest, and back

Hydro-Bell Exercise #7

Flys - Begin with bells together in front of and close to the chest. Move bells outward and shoulders back; then return. Gradually make the movements wider and farther from the body. Keep abdominals tight and do not allow the back to arch.

Focus: Chest, shoulders, back, and abdominals

Hydro-Bell Exercise #8

Elbow Curls/Extensions - Begin with one arm nearly straight down at your side and the other bent to position the bell near the shoulder. Alternately bend and extend the elbows.

Focus: Arms; biceps/triceps

Hydro-Bell Exercise #9

Rotator Cuff - Keep elbows at your sides bent to 90 degrees. Rotate the bells outward and then together again.

Focus: Shoulders and rotator cuff muscles

Hydro-Boot Exercise #1

Walk Forward-Backward - Begin with feet shoulder width apart. Step forward, with small steps and gradually increase the stride. Same for walking backwards. Keep abdominals tight.

Focus: Legs and trunk warmup

Hydro-Boot Exercise #2

Soldier March - As you walk forward, bring the knee up high and kick the foot forward, before you swing the leg down. Alternate legs. Keep abdominals tight. Squeeze buttocks as you swing the leg down without arching the back.

Focus: Buttocks, tights and legs

Hydro-Boot Exercise #3

Side Step - Keep the feet facing forward the entire time. Step one foot out to the side and bring the other to it. Step and repeat, then change direction. Take wider steps as you warm up the legs.

Focus: Buttocks, inner and outer thighs.

Hydro-Boot Exercise #4

Lunge - Step forward one foot in front of the other. Gradually increase the stride as you drop the back knee, keeping the torso erect. Drive forward on front foot to a standing position. Keep abdominals tight.

Focus: Buttocks, thighs, and legs

Hydro-Boot Exercise #5

High Knees Out - Alternately raise your knees, bringing them out to the side as far as comfortable. Begin with slow movements and increase speed until it resembles a jog in place. Keep abdominals tight.

Focus: Buttocks, thighs, and legs

Hydro-Boot Exercise #6

Heel Kickers - Stand with feet shoulder width apart. Bend the knee and raise the foot to the rear, as if to kick the buttocks. Alternate legs, keep abdominals tight. Start slow, caution must be taken in training the hamstrings.

Focus: Buttocks, thighs, and legs

Hydro-Boot Exercise #7

Karate Kickers - This is a 4-count movement of: 1) lift the foot, 2)kick to the side, 3)bring the foot back under the hip, and 4) stand.

Focus: Buttocks, thighs, and trunk

Hydro-Boot Exercise #8

Runner's Stride - Stand sideways holding onto a wall. Slightly bend the leg closest to the wall to protect the knee joint. Raise the other leg and start to perform a runner's movement. Gradually raise the knee higher and kick the foot out more forcefully, and pull the leg down straight towards the bottom, and then kick the heel up. Repeat this circular type of movement with the same leg. Turn around and exercise the other leg equally. Protect the back and get the most from this exercise by raising the chest and standing tall, with tight abdominals as the leg is pulled down and then the foot is pulled up.

Focus: Buttocks, thighs, and hamstrings

Hydro-Boot Exercise #9

Side leg lift-plie' - Stand facing the wall. Sweep right leg out towards the surface. Pull it back down and behind the left leg while doing a plie'. Repeat several swings up and down with the right leg while standing on the left. Switch legs.

Focus: Buttocks, thighs, and trunk