Ready for a Splashy Gobble Run? Holiday Splash & Run 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 follow, this pool workout requires no additional equipment and can be performed in both deep and shallow water.
This 50-minute water exercise video has a Thanksgiving/Holiday theme, but it can be enjoyed any time you want a high intensity cardio workout that blends water exercises and running. What was my inspiration for creating this water workout? Watch below, and then read on for a detailed summary of Holiday Splash & Run
Holiday Splash & Run Workout Summary
This 50-minute water exercise video 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 are added on, the run progresses in duration, 15 additional seconds, after each dish, peaking at a 2:30 run after the 10th dish. Variations are incorporated for each run for maximal fitness benefits. Below is a breakdown of the exercises/dishes and runs.
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.
In closing, I hope you enjoy exercising along with this workout, as much as I enjoyed creating and practicing it in the pool. And if you enjoyed it, please give us a holiday high-five by leaving a review in the App Store or Play Store.
