 | 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. |
Warm Up:
Start by alternating leg extensions in deep water for one minute. Then follow it by jogging around in a circle in one direction for one minute. Then one more minute the other way around, as shown below:
Start by alternating leg extensions in deep water for one minute. Then follow it by jogging around in a circle in one direction for one minute. Then one more minute the other way around, as shown below:
 Leg Extension in the Deep |  Jogging Around in Circles |
Main Set:
1. On the spot, perform single-leg extension in full range of motion for two minutes and then faster (fast enough to feel more resistance), in smaller range of motion (with your knee bent), for one minute. Keep your other leg straight, and still.
2. With the same leg, start a single-leg jogging around in a circle for two minutes. Then faster, in smaller range of motion for one minute (also with your other leg straight and still). Move forward as fast as you can.
3. Change the direction and start jogging the other way around, with your other leg now, for two minutes. Then speed up, in smaller range of motion, for one minute.
4. On the spot, bend and extend the same leg in full range of motion for two minutes. Then faster in smaller range of motion for one minute.
1. On the spot, perform single-leg extension in full range of motion for two minutes and then faster (fast enough to feel more resistance), in smaller range of motion (with your knee bent), for one minute. Keep your other leg straight, and still.
2. With the same leg, start a single-leg jogging around in a circle for two minutes. Then faster, in smaller range of motion for one minute (also with your other leg straight and still). Move forward as fast as you can.
3. Change the direction and start jogging the other way around, with your other leg now, for two minutes. Then speed up, in smaller range of motion, for one minute.
4. On the spot, bend and extend the same leg in full range of motion for two minutes. Then faster in smaller range of motion for one minute.
 Single-Knee Fast Kicking |  Single-Leg Jogging |
Cool Down:
Repeat the jogging with both legs around in circles, one minute in each direction, but this time go slow and focus on deeper breathing.
Repeat the jogging with both legs around in circles, one minute in each direction, but this time go slow and focus on deeper breathing.
Stretching:
Finish by stretching the targeted muscles: quadriceps, calves and hamstrings. 20 seconds each.
Finish by stretching the targeted muscles: quadriceps, calves and hamstrings. 20 seconds each.
 Quadriceps Stretching |  Hamstrings Stretching |  Calves Stretching |
1.Quadriceps: hold the wall with one hand and bend your far knee behind. Keep both your knees closed together.
2. Hold the noodle for balance. Put both your feet in front, stand on your heels and straighten your leg.
3. Hold the noodle for balance. Put one foot behind and stand on your heel. Hold for 10 seconds for each leg.
2. Hold the noodle for balance. Put both your feet in front, stand on your heels and straighten your leg.
3. Hold the noodle for balance. Put one foot behind and stand on your heel. Hold for 10 seconds for each leg.
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