It's November and soon you will be hearing about Thanksgiving marathons, Gobble Runs and Turkey Burner workouts. Celebrate the season with Holiday Splash & Run, a 50-minute aquatic fitness class format that features a holiday theme in which Thanksgiving dishes (water exercises) are added one at a time, followed by a run. Each time a dish is added, the run gets longer. Easy to teach and follow, this class format requires no additional equipment and can be instructed in both deep and shallow water.
This dual depth class format has a Thanksgiving/Holiday theme, but it can be enjoyed any time you want to offer up a high intensity cardio class that blends water aerobics and running. What was my inspiration for creating this holiday-themed class? Watch below and then read on for a detailed class outline.
Holiday Splash & Run Class Outline
This aquatic fitness class template includes a warm-up, cool down and six exercise segments. Equipment is not required; however, a flotation belt should be worn in deep water. The 10 exercises/dishes are added one at a time followed by a run. As the dishes add up, the run progresses in duration. After each dish is introduced and added on with other dishes, and extra seconds is added to the run. The running time peaks at a 2:30 run after the 10th dish. Variations are incorporated for the running for maximal fitness benefits. Below is a breakdown of the exercises/dishes and runs and then read about ways to use this workout all year long.
Segment 1: Warm-Up
The warm-up includes a modified preview of the 10 holiday dishes (water exercises), along with a ramp-up run to prepare for the workout to come.
Segment 2: Turkey Breast, Spiral Ham, Mashed Potatoes & Gravy
Four exercise/dishes are introduced, as well as 4 runs, peaking at 1 minute of run time.
#1 Turkey breast - breaststroke jack
Run: Sprint with short lever runner arms
#2 Spiral Ham - hamstring curls with figure 8 arms
Run: Sprint with alternating pressing arms
#3 Mashed Potatoes - double fast jack and side kick
Run: Wide run with neutral arms held up
#4 Gravy - glute blaster
Run: Wide run with wide pressing arms
Segment 3: Corn Bread Stuffing & Green Bean Casserole
Two new dishes/exercises are added, along with two more runs, peaking at 1:30 run time.
#5 Cornbread Stuffing - cross country ski with bilateral arms (hands slice up & stuff down)
Run: Tire run
#6 Green Bean Casserole -reclined leg pull downs – arms holding casserole
Run: Twist run
Segment 4: Acorn Squash & Candied Yams
Two new dishes/exercises are added, along with two more runs, peaking at 2:00 run time
#7 Acorn Squash -alternating ankle reach R & l & heel click
Run: run forwards & backwards
#8 Candied Yams - alternating corner kick R & L & cheerleader
Run: run lateral R & L
Segment 5: Cranberry Sauce
With 9 dishes, the segments are getting long. One new dish is added and the run peaks at 2:15.
#9 Cranberry Sauce -alternating knee lifts R & L & cannonball (both knees tuck)
Run: tire run forwards & backwards
Segment 6: Pumpkin Pie
The last dish, dessert, is added to the table. The final run peaks at 2:30.
#10 Pumpkin Pie - alternating kick R & l and dolphin kick/pop
Run: run with both arms pressing – long lever
Segment 7: Feast Finale
All 10 dishes/exercises are performed, and the repetitions are eventually cut in half, and the action starts moving very quickly.
Segment 8: Stretching
Every good workout deserves are good stretch.
RECREATING THIS CLASS ALL YEAR LONG
Use Any Time of the Year
As per the outline above, this dual depth class can easily be taught any time of the year as a regular add-on aerobic and running workout. Just skip the holiday names and refer to the exercises by their traditional names.
This class template can also be used at other holidays ad special occasions.
Christmas
Rename the exercises with dishes more associated with Xmas. Or consider a Christmas Shopping theme. Name the exercises after a shopping item purchased and then run to get the next gift.
Easter
Rename the exercises with dishes more associated with Easter. How about an Easter egg hunt? Name the exercises after various colored eggs (yellow, green, pink etc.) After each egg is introduced, complete a run looking for the next.
Summer Holidays
Consider using this template for Memorial Day or July 4th and rename the exercises with dishes associated with summer picnics and barbecues.
In closing, I hope you enjoy teaching this class as much as I enjoyed creating and practicing it in the pool.
Wishing you and your family a healthy and happy holiday season.
