- - - - - - - - - - - - Warm up- - - - - - - - - - - -
1. Stretch Up
2. Stretch Forward
3. Stretch Back
4. Bend sideways, Right/Left
5. Punch Across (twist)
6. Lunge Right/Left (2 times)
7. Heel kicks
8. Pop Ups, clap under
9. Jump Rope
- - - - - - - - - - - - Round 1 (3 sets) - - - - - - - - - - - -
10. Jog (10)11. Knees Up (10)
12. Tire Jog (10)
13. Cross Country Ski (10)
14. Jumping Jacks (10 each Side, Front, Back)
- - - - - - - - - - - - Round 2 (3 sets) - - - - - - - - - - - -
15. Jog (10)x
16. Wash Machine (20x)
17. Cowboy Kicks (10x)
18. Downhill Ski (20x)
19. Rocking Horse Right/Left (10x)
- - - - - - - - - - - - Marathon Round - - - - - - - - - - - -
20. Incredible Hulk (40x) plus Power 5
21. Wash machine (2 walls);
22. Run sideways (2 walls);
23. Hop on One Leg Right/Left (2 walls each);
24. Run (2 walls)
25. Rocking Horse Countdown (8 to 1; 1 to 8)
26. Jumping Frog-jacks (40x) (2 sets)
27. Squats (push down, squat down, squeeze abs/buttox/legs,
8x/5x w/hold front and back.)
28. Kick Marathon (3 sets of 10) – Cowboy; Straight Leg Front;
Straight Leg Back)
- - - - - - - - - - - - Upper Body (2:27) - - - - - - - - - - - -
Chest, Back, & Shoulders - Repeat 2 Sets
29. Iron-Man Pushdown (15x)
30. Flies (15x) (front & Back)
31. Straight Arm Pushdown alternate R/L (15x)
32. Iron-Man (15x) (side)
33. Flies (15x)
34. 2-Arm Pushdown (15x)
Biceps and Triceps
35.Bicep Curls R, L, both (15x)
36.Triceps extension R, L, both (15x)
37.Wide Arm Curls together (20x)
38.Triceps Kickback R, L, both (15x)
- - - - - - - - - - - - Core - - - - - - - - - - - -
Crunch Time - Repeat 2 Sets
39. Bicycle (front, right, back, left) 4 times around
40. Regular Crunch, Knees Up (15)x
41. Straight Leg Crunch (12x)
42. Side Scissors (15x)
43. Back Scissors (12x)(As Time Permits)
44. Deep Water Crunch kneeling (10x)
45. Accordion (20x)
46. Clap in Front/Back (15x)
47. Side Seals (10x) 2 sets
48. Front/Back Seals (10x) 2 sets
- - - - - - - - - - - - Cool Down - - - - - - - - - - - -
Right Leg (Repeat for Left Leg)
49. Calf Stretch (20 sec)
50. Toe Raise with pause at top (40x)
51. Calf Stretch (10 sec)
52. Stretch Back (10x)
53. Power Kick fast (10x)
Left side to the wall
54. Right knee to the chest (12 sec)
55. Rotate knee to out (10x)
56. Tap the bottom (10x) 54. Kick fwd/side/back (8x)
57. Cross-overs kick: out/wall/side/down (8x)
Right side to the wall
58. Left knee to the chest (hold 12 sec)
59. Rotate knee to the side (10x)
60. Tap the bottom (10x)
61. Kick fwd/side/back (8x)
62. Cross-overs kick: out/wall/side/down (8x)
- - - - - - - - - - - - Wrap up - - - - - - - - - - - -
Turn and face in
63. Stretch Up
64. Stretch Forward
65. Stretch Back
66. Bend to the Side Right/Left
67. Neck stretch Right/Left
68. Roll Head Right/Left stretch with hand
Shoulder Stretch
69. Pull right shoulder across with left arm under.
70. Pull left shoulder across with right arm under.
71. Lunge R/L, repeat
72. Shoulder Rolls Fwd/Back (6x)
73. Inhale Up, Exhale Down (3x)
Cheer: “Do It In The Water, It's The LAW!”
LAW Workout
That's it; Until Next Time
Do It In The Water, It's The LAW!