The best way to beat the heat while still enjoying your outdoor fitness? You CAN’T get any better than getting it on in the pool!
This is a quick, total body, interval workout that will tone you and burn calories all while keeping cool in the water. Pool workouts are best done with friends, so I suggest you get a few buds on board if you can. Of course, you can do it on your own too!
Tips
There are 8 moves. Groups? If you can’t bring the instructions in with you, have each person learn 1-3 different moves and switch “instructors” as you go. Solo? Make a sign & place it somewhere visible.
Tempo: You want to keep resistance in these moves, so don’t sacrifice form to go ‘faster’. If you’re not sure, do each part of the move for a 4 count (roughly 2-3 seconds. Example: lunge, 2,3,4 and back, 2,3,4.
Alrighty! So, keep your core tight and let’s do this! You’ll need a shallow pool for most of these moves.
Ready? Cannonball!!!!
Do the following 8 moves in order for one circuit. Repeat the circuit 2-3 times. Add a quick 30 second run around the pool in between move for a bonus cardio burn.
- Side Swoosh Lunges
- Running & Sprint Jumps
- Tuck Jump Pushes
- Mud Run Shuffle
- Leg Extension Circles
- Pike Kicks
- Single Leg Hops
- Tricep Pops
A. Side Swoosh Lunges
Facing forward, lunge out to the side, while pushing your hands in the direction of the lunge. Imagine your pushing a really heavy door down, while using your lunging leg as leverage. Push your hands as far as you can, pulling your abs in as you twist the torso a little. Pull your arms & lunging leg back towards you. Repeat. Do 15-20 per side.
B. Running Sprint Jumps
As fast as you can, run in place (or move forward) for 15 seconds. Stop and turn around. Draw your arms back (as though preparing for a long jump). Bend your knees and propel yourself forward, landing & finding your balance before preparing for the next jump. Jump 5 times, or until you get back to your starting point. Remember to draw your arms all the way back & squat before each ‘long jump. Turn around & repeat the run & repeat the jumps back. Repeat this sequence 6 times.
C. Tuck Jump Pushes
Standing straight, bring your arms out in front of you to the surface of the water. Arms straight, palms down. With power, draw both knees up to your chest, tucking your abs under as you jump. Push your hands down into the water, as though you’re using them to propel yourself upwards. Use the water for resistance. Jump & push as controlled as you can (think of jumping every 3-4 seconds), trying to keep your arms under the water. Repeat 20 times.
D. Mud Run Shuffle
Standing tall, shuffle/run to the right, bringing your knees out to the side and as high as you can. Think about it like an oblique crunch; the right leg comes up as high as you can, with the knee pointed out towards the right. Then you switch feet, hopping to the left. Go as fast as you can, as though you are running, but shuffle to the right for 15 counts. Repeat heading to the left for 15 counts. That’s one round. Complete 3 rounds.
*Add difficulty by bringing your hands behind your head, elbows pointed out to the sides, and bending your torso so that your elbows come as close to the knee as possible as it’s raised. Keep your back straight & core tight throughout the move.
E. Leg Extention Circles
Switching your weight to one leg, bring your opposite leg behind you and parallel to the pool floor (as though you are swimming). Point the toe directly behind you. Your torso will lean forward (point your belly button towards the floor) and arms come out to the side (depending on how tall you are, you may need deeper water, or you can bend the standing leg to lower yourself deeper into the water). Circle your arms & back leg 10 times clockwise, and 10 times counterclockwise). Repeat opposite leg. That’s one round. Complete 3 rounds.
F. Pike Rockette Kicks
Standing tall, bring your arms out in front of you, palms down, to the surface of the water. Keeping your arms straight (no bend at the elbow & palms down), push both arms down into the water, bringing both hands towards your body and past your torso, reaching towards the back. Imagine pushing the water to the back of you: you should feel it in your upper back & triceps. As you push your hands down, bring your right leg forward in a front kick. Raise the leg while keeping it straight, like a rockette. Point those toes & try not to lean with your torso. Bring your hands back to starting position, palms down on the surface, and quickly switch legs. Push hands down and alternate kicks. Do 30-40 alternating kicks.
*Modification: Instead of using both hands, alternate the hand you push down and the opposite leg (if you use this modification, aim to go a little faster).
G. Single leg hops.
Using your arms to help propel you forward, hop on one leg as fast as you can, while moving forward. It may feel slow, but go at your maximum pace. Do 20 hops and turn around. Switch legs. Repeat twice on each leg.
*Modification: If your short on space, hop laterally left & right, or zigzag the movement. Use your arms to create resistance in the direction you’re going.
H. Tricep Pops
Using the side of the pool, place each hand on the edge, facing away (towards the pool, not the ledge). Bring your elbows in close to your body and ‘pop’ up out of the pool. Lower back in slowly. Repeat 20 times. (If the ledge is rough, add a towel to protect your tushie).
which trades your dignity for fitness.
