Game version
Pool follow-the-leader: one person leads a movement and the group copies. Swap the leader each time, with a lifeguard or coach watching.
Home Cardio Circuit
Jumping jacks, high knees and arm circles at home to build a fit heart and lungs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do jumping jacks for 30 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Pool
- Bring
- Open space
- Level · skill
- Beginner · Swimming
The steps
How it works
- Do jumping jacks for 30 seconds.
- March or jog with high knees for 30 seconds.
- Do arm circles for 30 seconds, then rest 30.
- Do 4 rounds.
Coaching point
Easy rhythm, steady breathing.
Safety: Use a clear, non-slip floor with space around you. Stop if anything hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the pool like an ocean.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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