This 17 minutes routine is performed in the deep-end. You need two noodles (it could also be performed with one noodle or any other floating device). The target is your core muscles. It works by performing leg tucks in different body positions and then combining them all by swaying your body.
This 18 minutes deep water workout aims at your leg muscles. You will need a noodle or an aqua jogging belt to help you float in the deep area. This workout contains exercises that switch from big to small ranges of motion, as well as changing the speed movement. A combination of deep water jogging and leg extensions, as well as the changing of the range of motion and speed, helps to create a continuous workout of the same muscle groups.