POOL JOGGING & TABATA WORKOUT SUMMARY This 30-minute workout consists of two Tabata rounds & water jogging drills. EQUIPMENT Flotation belts: required for deep water running drills Note: This workout can also be done in shallow water or straddling on a noodle Drag equipment (optional): Webbed gloves or other drag equipment (ex: AquaLogix upper body belles) can be used. Note: Hand held buoyant equipment (ex: foam dumbbells) should NOT be substituted. This routine was not designed for hand held buoyant equipment. Clock: You need some kind of timing device. TIMING OF TABATA ROUNDS Perform 8 rounds: 20 seconds of HARD work and 10 seconds of rest WORKOUT Warm-up Knee high jogs x 8 sets Straight leg kicks x 8 sets Ankle Reaches x 8 sets High heel jogs x 8 sets Repeat 3x (Warm-up time is 5:36) Jogging with pressing arms 1 lap 0:56 Jogging w/ pulling arms 1 lap 0:56 Jogging w/ right arm only 1 lap 0:56 Jogging w/ left arm only 1 lap 0:56 Jogging w/ pushing arms 1 lap 0:56 Jogging w/ breaststroke arms 1 lap 0:56 (Total time: 5:36) Tabata #1 (4 minutes) Perform 8 rounds of high knee jogs with shoulder transverse adduction and abduction (chest flies)

Ski travel w sliced hands 1 lap 0:56 Ski travel w/ pulling arms 1 lap 0:56 Ski travel w/ pushing arms 1 lap 0:56 Sprint 1 lap 0:56 Jog w/ arm curls 1 lap 0:56 (Total time: 6 minutes) Tabata #2 (4 minutes) Move to shallow water and remove belt. Perform 8 rounds of high heel jogs with big alternating uppercut arms – driving fists in front of the body and elbows behind the body. Jack tuck travel 1 lap 0:56 T-Jacks in place 16 0:28 Sprint 1 lap 0:56 Jacks in place 16 0:28 Jog w/ pressing arms 1 lap 0:56 Jack tuck in place 16 0:28 Recover jog in place (end) 24 0:42 (Total time: 4:54) You have now completed 30 minutes of intense, athletic exercise. Congratulations! Take a few minutes to cool down and stretch. WHY TABATA? Some research indicates that High Intensity Interval Training (HIIT) formats such as Tabata can provide similar or even greater improvements in muscular endurance, strength, cardiorespiratory endurance and body composition in less time than continuous training. Research in past years has supported arguments that interval training – bursts of all-out exercise combined with passive recovery – may be more effective at targeting stored body fat and increasing metabolic rate. WANT TO KNOW MORE? AEA has a new workshop – AquaBata. Look for this workshop on AEA’s Weekend Event calendar. http://www.aeawave.com/PublicPages/Calendars/AEAUSAEducation.aspx  Mark  Grevelding     www.fitmotivation.com   markgrev@gmail.com