HYDRO REVOLUTION AQUALOGIX BELLS Quick Start Manual page 2

1. ALTERNATE HIGH KNEES
• Perform an alternate high knee march
• Either moving or running in place
• Stand tall
• Ensure core is engaged at all times
5. CROSS OVERS
• Start with arms wide open
• Adduct arms horizontally in front of body
• As you adduct, rotate the bells to a
horizontal position with palms down
• As arms open, rotate the bells back
to vertical position
9. CHEST PRESS WITH SQUAT
• Hold barbell in at chest with arms
shoulder width apart
• Press out as you sit down into a
squat, maintain pressure on heels
• As you return to stand, pull barbell
back to start position
• Ensure you keep barbell underwater
FOR MORE WORKOUT PROGRAMS AND EXERCISE IDEAS VISIT WWW.HYDROREVOLUTION.COM
LOWER BODY FIN EXERCISES
2. HEEL KICKS
• Lift leg, bring heel towards buttocks
• Keep thigh vertical
• Straighten knee, pushing foot down
• Don't rock body
UPPER BODY BELL EXERCISES
6. BICEP CURLS / TRICEP EXTENSION 7. UPPERCUTS
• Perform with symmetrical arms
• Alternate arms or perform with one arm
• Begin by bringing the bells toward
your chest, as you return extended to
engage triceps
• Elbows are tucked in close to the
waist with forearms holding the bells
extended to the bottom of the pool
BARBELL EXERCISES
10. CAULDRONS
• Ensure knees are slightly bent
• Engage core/buttocks muscles
• Ensure you have a wide grip on the bar
• Put of the bar underwater to start
• Perform a 'stirring' motion,
ensuring you keep the bar vertical
• Repeat in both directions
3. HIGH KICKS
• Perform alternate high front kicks
• Keep leg as straight as possible
• Perform slowly to emphasize
quadriceps and hip flexor
strengthening or bounding for cardio
and plyometric conditioning
• Wide, staggered stance
• Core/buttocks tight
• Rotate from hips
• Bending from knees
• Scoop water
• Vary intensity
11. KAYAK PUSHES
• Stand with good upright posture
• Ensure you have a wide grip on the barbell
• Dig and push the barbell as shown in the illustrations
• Ensure you stay stable and emphasize leg muscles
4. LATERAL LEG LIFTS
• Lift leg out to side
• Keep knee straight
• Pull leg down to start position
• Keep core/buttocks tight
• Don't rock body
• Repeat on other leg
8. LATERAL PULL DOWN BEHIND
• Extend bells to the sides
• Pull bells downward to side
and slightly behind