Class Construction 3 – 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 method to 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
Exercise Set #2
Exercise Set #3
No Equipment
No Equipment
No Equipment
1. Power Chest Fly
1. Biceps Curl
1. Lateral Raise
2. Power Reverse Fly
2. Triceps Press
2. Lat Pulldown
Zone #2: Lean Legs
 Major Muscles: Gluteus Maximus, Quadriceps, Hamstrings, Hip Abductors, Hip
Adductors,
Exercise Set #1
Exercise Set #2
Exercise Set #3
Noodle
Noodle
No Equipment
1. Basic Squat
1. Plie Squat
1. Single Side Reverse
2. Single Side Standing
2. Single Side Standing
Lunge + Front Kick
Noodle Hip Extension
Noodle Adduction
2. Single Side Standing
Knee Flexion
Zone #3: Fab Abs
 Major Muscles: Rectus Abdominis, Obliques, Erector Spinae
Exercise Set #1
Exercise Set #2
Exercise Set #3
Hand Buoys
Hand Buoys
No Equipment
1. Standing Hand Buoy
1. Front to Back Shoot Out 1. Standing Rotation
Figure 8’s
2. Standing Hand Buoy
2. Single Side Power Knee
2. Side to Side Shoot Outs
Crunch
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.