U.K. Aqua Expert, Steph Toogood demonstrates an entire workout using a single hand buoy (foam dumbbell) and targeting aerobic conditioning, balance training and core strength. Take away ideas for using hand buoys in your class for the warm-up, cardio, strength and cool down portions of your class.  This eclectic choreography allows the  instructor to individualise and personalise exercises to suit their students.  Many of the segments offer opportunities to expand on the basic ideas.  These exercises are suitable for a wide range of fitness levels.