Class Construction3–Resistance Training Program

The Tone Zone: Awesome Arms, Lean Legs, and Fab Abs

By Stephanie Thielen, BS

Strength training, sometimes referred to resistance training, is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. There is no better time than right now to add resistance training to your personal workout or to your aquatic class programming. With so many benefits, such as improved physical performance and appearance, increased metabolic efficiency, and a decreased risk of sustaining an injury, why wait to reap the rewards of resistance training.

In your next aquatic strength session, give The Tone Zone sequencing a try. The Tone Zone is designed to hit each region of the body, while challenging muscular endurance, keeping members focused on a pair of exercises for body awareness, and providing equal time to all muscle groups for a complete total body workout. The Tone Zone is structured to give you an organized methodto deliver your resistance training segments. When your class begins achieving great results with The Tone Zone sequencing, the excitement and fun they experience will make the resistance training well worth the effort.

So what are you waiting for? Enter each ZONE, define and TONE, for a complete total body resistance training workout.

Class Format

Class Sequence: Blast each zone before moving onto the next. Suggested sequencing:

  • #1: Begin with Awesome Arms, followed by Lean Legs, and ending with Fab Abs.
  • #2: Begin with Lean Legs, followed by Awesome Arms, and ending with Fab Abs.

Exercise Design: All exercises are performed back-to-back – either agonist to antagonist or complex to simple – with little to no rest in between exercises. Each exercise is also followed by a “pick up the pace” set.

Cadence: 120-122 bpm or 60-61 rpm for the controlled strength exercise, followed by a slight increase in cadence for the “pick up the pace” set.

Sets/Reps: 2-3 sets of 15-20 repetitions, followed by 30 seconds of “pick up the pace” after each set.

Sample Exercise Sequencing:

Power Chest Fly: 1 set of 15 repetitions, followed by 30 seconds of “pick up the pace”

Power Reverse Fly: 1 set of 15 repetitions, followed by 30 seconds of “pick up the pace”

  • Repeat this sequence 2 more times to complete 3 sets

The Tone Zone Sample Workout

Zone #1: Awesome Arms

  • Major Muscles: Pectoralis Major, Latissimus Dorsi, Rhomboids, Deltoids, Triceps, Biceps

Exercise Set #1
No Equipment / Exercise Set #2
No Equipment / Exercise Set #3
No Equipment
  1. Power Chest Fly
  2. Power Reverse Fly
/
  1. Biceps Curl
  2. Triceps Press
/
  1. Lateral Raise
  2. Lat Pulldown

Zone #2: Lean Legs

  • Major Muscles: Gluteus Maximus, Quadriceps, Hamstrings, Hip Abductors, Hip Adductors,

Exercise Set #1
Noodle / Exercise Set #2
Noodle / Exercise Set #3
No Equipment
  1. Basic Squat
  2. Single Side Standing Noodle Hip Extension
/
  1. Plie Squat
  2. Single Side Standing Noodle Adduction
/
  1. Single Side Reverse Lunge + Front Kick
  2. Single Side Standing Knee Flexion

Zone #3: Fab Abs

  • Major Muscles: Rectus Abdominis, Obliques, Erector Spinae

Exercise Set #1
Hand Buoys / Exercise Set #2
Hand Buoys / Exercise Set #3
No Equipment
  1. Standing Hand Buoy Figure 8’s
  2. Side to Side Shoot Outs
/
  1. Front to Back Shoot Out
  2. Standing Hand Buoy Crunch
/
  1. Standing Rotation
  2. Single Side Power Knee

Just in time for a summer aquatic workout upgrade….see how you can reshape your body with The Tone Zone!

Stephanie Thielen, BS, is an AEA Trainer and has 20 years of experience in group

fitness instruction, program development, and staff management at the corporate,

community, and collegiate level. Dedicated to quality education, Stephanie travels

nationally presenting continuing education workshops and works with additional fitness

companies such as NETA, BOSU and Gliding.