Buy All 5 Workouts in One Purchase

🧩 What You Get in the Bundle

1. Aqua Short Circuit – Intermediate

A progressive workout that layers strength, coordination, and mobility. Features a rotating circuit style, keeping your body moving and adapting with each round. Boosts endurance while toning muscles from head to toe—perfect for time-efficient total-body training.

2. Total Body Burn – Intermediate

Designed to ignite your metabolism, this session targets upper and lower body power through combinations like Hydro Punches, V-Lifts, and Lateral Leg Raises. Expect to sweat in the water—this is where sculpting meets stamina.

3. Full Body Strengthener – Intermediate

A balanced, flowing workout focused on increasing strength and joint mobility. Core engagement, upper-body toning, and cardio elements like Power Jogging build a resilient, balanced frame—ideal for those wanting sustainable gains with minimal wear on the body.

4. Full-Body Sculpt – Intermediate

Precision meets strength in this sculpting sequence. With isolated glute work, rotational leg sweeps, and dynamic arm patterns, this plan targets posture, balance, and body awareness—all while enhancing lower-body control.

5. Strength and Tone – Intermediate

This workout focuses on building upper body strength and core coordination with resistance tools like dumbbells or gloves. It emphasizes deliberate movement for muscle tone, rotational strength, and fluid body control—without the pounding of land workouts.

📚 Bonus Features Included

🌀 Progressive Exercise Guide
Every workout includes clear guidance on how to further enhance or simplify the intensity of the movements based on your level:
• Basic, Intermediate, and Advanced breakdowns
• Adjust intensity using pool depth, water tempo, and resistance tools

🛒 Recommended Equipment with Amazon Links
Get easy access to hand-selected tools like:
• Aquatic dumbbells
• Resistance gloves
• Pool noodles
• Ankle weights
Each item includes a direct Amazon link so you can equip yourself instantly.

📆 Printable Workout Planner
Stay accountable and track your progress with our exclusive tracker.
Log your:
• Workout completion
• Which sections of each plan you finished
• Daily water intake after each session

This tool helps you stay consistent and mindful—building healthy habits that last beyond the pool.

✅ Why This Bundle Works

✔ Joint Protection: Water-based movement reduces stress on bones and joints
✔ Progressive Design: Choose your level and advance at your pace
✔ Full Body Coverage: From shoulders to calves—no muscle left behind
✔ Time-Efficient: ~25–30 minutes per session fits your busy life
✔ Instructional Support: Short clips with visual Form cues, pacing tips, and demos keep you safe and confident
✔ Tools for Success: Modifications, planner, and Amazon links make it easy to get started—and stick with it

💪 Get Stronger, Stay Safer

Whether your goal is toning, building strength, or simply moving better, this aquatic intermediate bundle helps you stay consistent, protected, and empowered in the water. With five thoughtfully crafted routines and tools to personalize every step, you’ll develop muscular endurance, boost heart health, and move with greater control—all in a fun, refreshing, joint-safe format.

1. Aqua Short Circuit – Intermediate

Duration: ~25 – 30minutes
Focus: Strength endurance • Total-body mobility • Joint-safe conditioning

Description:
Aqua Short Circuit is a fast-moving, energizing workout that combines resistance-based strength exercises with light cardio to keep your heart rate up and your body fully engaged. This routine uses a rotating circuit format—introducing new exercises as you continue to loop through previous ones—ensuring full-body activation and balanced muscle fatigue. By the end of the session, you’ll have targeted your core, shoulders, glutes, legs, and back—all without ever overloading your joints.

Highlights:

• Figure Eights and Arm Sweeps to ignite shoulder and core power
• Resistance Power Marching and Side Steps to challenge balance and coordination
• Push-Pull drills and “W” Pulls to improve posture and upper-body control
• Great for tracking progress over time as circuits layer and intensify
• Easily adjustable with resistance gloves or aquatic dumbbells

Perfect for:
Anyone seeking an efficient, total-body aquatic workout that builds strength and stamina while staying joint-friendly. Excellent for consistent weekly use or to restart momentum after time away.

2. Total Body Burn – Intermediate

Duration: ~25 – 30minutes
Focus: Full-body sculpting • Cardio conditioning • Metabolic burn

Description:
Total Body Burn turns up the intensity with a fast-paced, flow-based session that blends strength and cardio seamlessly. You’ll feel the burn in your arms, legs, and core through a dynamic mix of punching combinations, powerful leg lifts, and full-body resistance movements. The water’s natural density challenges your control while giving your joints the protection they need to keep pushing.

Highlights:

• Hydro Power Punch Triad for shoulder and chest endurance
• V-Lifts and Lateral Leg Raises to tone the core and lower body
• Side-to-side sequences to enhance hip mobility and coordination
• Uses speed variation and resistance tools for personalized intensity
• Integrated cool-down brings you back to center with targeted stretches

Perfect for:
Participants who love a more energetic, athletic-style workout. Ideal if you want to sweat in the water and feel that full-body “afterburn” without the impact of land-based fitness.

3. Full Body Strengthener – Intermediate

Duration: ~25 – 30minutes
Focus: Deep strength • Joint mobility • Core control

Description:
This strength-focused session is all about controlled movement and mindful muscle activation. With slower, more intentional pacing, Full Body Strengthener zeroes in on technique, balance, and range of motion. It’s ideal for days when you want to build strength without exhaustion, giving your joints time to move, stretch, and stabilize.

Highlights:

• Frontal Arm Raises and Bicep Curls for upper-body tone
• Power Jogging to elevate heart rate while activating arms and legs
• Core Arm Sweeps and Controlled Knee Raises for pelvic stability
• Side Steps and “W” Pulls for posture and shoulder mobility
• Perfect for pairing with equipment or bodyweight-only formats

Perfect for:
Those who value form, function, and fluidity. Whether you’re strengthening after injury, easing into intermediate-level training, or focusing on joint longevity, this session keeps you strong and stable.

4. Full-Body Sculpt – Intermediate

Duration: ~25 – 30minutes
Focus: Body shaping • Glute isolation • Rotational strength

Description:
This sculpt-focused routine zeroes in on precision. Each movement is crafted to enhance symmetry, define muscle tone, and improve posture through the water’s supportive resistance. The lower body gets special love here—with glute squeezes, leg sweeps, and balance-driven drills to engage the hips, thighs, and core.

Highlights:

• Glute Squeezebacks and Front-to-Back Leg Sweeps to lift and shape the lower body
• Cross-Body Arm Sweeps and “W” Pulls for shoulder and back tone
• Floating Core Kicks and Power Jogging for rotational control
• Intensity is easily scaled with tempo, depth, or added resistance
• Core-anchored movements enhance body awareness and control

Perfect for:
Anyone looking to tone and tighten, particularly around the hips, waistline, and glutes. Excellent for posture improvement, low-impact balance training, and building functional strength.

5. Strength and Tone – Intermediate

Duration: ~25 – 30minutes
Focus: Upper-body strength • Core engagement • Mindful toning

Description:
Strength and Tone is a deliberate and focused workout that prioritizes clean technique, core stability, and balanced muscle recruitment. It’s designed to sculpt and strengthen your arms, shoulders, and deep abdominal muscles while maintaining proper form and rhythm. Whether you’re using resistance gloves, dumbbells, or just the power of your body, this workout leaves you feeling aligned and activated.

Highlights:

• Cross-Body Arm Swings and Push-Pulls to strengthen shoulders and chest
• Floating Core Twists and Flutter Kicks for deep abdominal work
• Water Bicep Curls and Aqua Jacks to build endurance in the upper body
• Gentle transitions keep the body moving without overloading the joints
• Designed for layering, pairing, or repeating at your own pace

Perfect for:
Those who want a calm, confident tone-focused session that hits key muscle groups while respecting the body’s need for rhythm, balance, and safety.