Fuse high, medium and low intensity aerobic blocks for cardiovascular exercise, combined with intervals of strength training. Simply adding resistance with the noodle to basic moves will increase heart rate while using high repetitions to tone muscles. These blocks help keep students moving especially when the water temper is cool. Learn to utilize the noodle in a horse rider position (buoyancy for the participant) to maximize more muscle specific training, using only the water properties. Using a combination of water properties with the buoyancy vector for resistance helps add to a balanced work out. Re-position the noodle over and over as a resistance tool to provide muscle specific resistance training including core and balance.