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3. Vertical Frog Hop
4. Excavator
Hold your AQUATUBE a t chest height a nd go into the squa t position. Jump upwa rds on the spot,
la nd a nd return to the squa t position. Repea t. To ma ke the exercise more cha llenging, jump
forwa rd a nd ba ckwa rds a lterna tely.
In the squa t position, position your AQUATUBE between your legs pa ra llel to the floor.
Swing your AQUATUBE up until in the overhea d position, twist it 180° a nd return to the sta rt.
5. Slayer
Lie on your ba ck with your feet fla t on the floor a nd knees bent, hold your AQUATUBE high a bove
the chest with stra ight a rms. Keep a rms stra ight a s you lower your AQUATUBE down to your side
a s close to the floor a s you feel comforta ble. Keeping stra ight a rms, bring your AQUATUBE ba ck
up a bove your chest a nd repea t on the other side. Ma ke sure not to a rch your lower ba ck.
Sets & Reps
For b est tra ining b enefits, 2 sets of 12 rep s p er
exerc ise w ith a 60 sec ond rest b etween sets
is rec om m end ed . However longer rec overies
a nd fewer rep s c a n equa lly b e a p p rop ria te.
If you a re find ing it too c ha lleng ing to
c om p lete 2 sets of 12rep s, then use less wa ter
or try a n ea sier set of exerc ises.
Get Fitter Faster
The unique exercise concept of exercising
with AQUATUBE is Flow Resista nce Tra ining –
you’re exercising with a resista nce (the weight
of the wa ter) but you’re a lso exercising with a
moving resista nce a s it flows – which delivers
grea ter benefits.
Don’t forget to cool down!
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