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Sample Exercises

Barbell Horizontal Knee Tucks
Breaststroke Arms
Excel Barbell Suspended Cross Country Ski
Foot to Knee Stretch
Front Front Back Back Legs
Grapevine
Hand and Foot Side
Knee Toe Heel Carry Over
Leg Lift Front and Back
Noodle Arm Stretch Front
Noodle Stair Master
Pretzel Hand Jack
Seated Wide Knees to Elbow
Stair Heel Slides
Three Steps Kick to the Front
Toe Leading Pendulum
Wall Fall Flat on Your Face


Sample Workouts

The average water exercise program is around 45-60 minutes. All workouts should start with a warm up session to stretch muscles and increase circulation. You should gradually increase the intensity until you reach the level that is right for you. Workouts should include a variety of exercises that target specific body parts for toning, flexibility, strength, etc. Most workouts also include a cardio section for 20-30 minutes. End your routine with a 8-10 minute cool down period with stretches and slow movements. These are sample routines — you should design a workout that is suited to your needs and capabilities.

See the Personal Workout Page if you would like to have a workout customized for you.

Active Workout

10 minutes of stretching warm-up exercises.
30 minutes of cardio exercises (with or without resistance equipment)
10 minutes of wall supported strength and range of motion exercises
10 minutes of stretching cool down exercises.

Very Active Workout

10 minutes of stretching warm-up exercises.
40 minutes of cardio exercises (with or without resistance equipment)
10 minutes of stretching cool down exercises.

No Cardio

10 minutes of stretching warm-up exercises.
10 minutes of Just Legs
20 minutes of wall supported strength and range of motion exercises
10 minutes of Just Arms.
10 minutes of stretching cool down exercises.

Cardio

10 minutes of stretching warm-up exercises.
35 minutes of cardio exercises (Active Head to Toe)
5 minutes of wall supported strength and range of motion exercises
10 minutes of stretching cool down exercises.

Variety

10 minutes of stretching warm-up exercises.
20 minutes of cardio exercises (with or without resistance equipment)
20 minutes of wall supported strength and range of motion exercises
10 minutes of stretching cool down exercises.

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