Aquatic Pool Workout


Summer is still here and pool workouts are a great way to get in your fitness while keeping things low-impact and staying cool. Here are some great moves to help you stay fit in the pool! Remember to hydrate and use sun protection when spending extended periods outdoors in the sun.



Jogging in place (1-5 min, repeat 2-3 times)


This exercise is a great way to warm up in the pool. You can do variations of jogging in place with a wide or narrow stance. For added agility training try jogging with feet narrow than wide, like you would if running through tires (in, in, out, out). This will challenge your body to work harder increasing water resistance as you change your stance from narrow to wide.


Tricep Dips (2 or 3 sets of 12-15 reps)


Beginning in pool, with the pool wall directly behind you, place your hards (palms facing down) on the pool wall, with one hand on each side of the body with your elbows bent (about 90 degrees). Transfer your weight into pressing through the arms and heels of the hands to push your body up and out of the water. Try to keep the head lifted and stay aligned with the pool wall as you press. Press to straighten arms and then slowly return back to starting position. That’s 1 rep. Repeat 12-15 reps, for 2-3 sets.


Pushups (2 or 3 sets of 12-15 reps)


In the water, facing the pool edge, place hands on edge of pool deck, slightly wider than shoulder width apart (at chest level) with arms pressed all the way long (while keeping a soft bend in elbow joint to avoid over extension). Legs should remain submerged in water, so feet are flat on pool floor. Bend elbows to approximately 90 degrees, while lowering chest closer to pool deck. That’s 1 rep. Repeat 12-15 reps, for 2-3 sets.


Bicycle (30 sec-1 min each side, repeat 2-3 times)


This move focuses on the legs and obliques. Holding onto pool edge, with the pool wall on the right or left side of the body. Allow the legs to float out to the side (opposite the hands and pool edge) and begin to move the legs around in a bicycling motion. Engage the core to limit the movement of the upper body. To make this move more difficult extend the arms out further from the wall. Make this move less challenging by bringing the body closer to the pool edge. After 30 seconds-1 minute switch to face the other direction while holding the pool wall and repeat.

Scissor Kicks (2 or 3 sets of 12-15 reps)


With the pool edge behind you, rest the arms on the edge of the pool wall, so your back is flat back against the pool wall. Engage the core and lift the legs so they are parallel to the pool floor, keeping the lower body submerged in the water. Bring the legs wide and then cross the legs into an X shape like scissors. Bring the legs out wide again and then repeat with the opposite leg crossing on top. That’s 1 rep. Repeat 12-15 reps for 2-3 sets.


Side Steps (10-15 steps, repeat 2-3 rounds)


Facing towards the pool wall, walk sideways with your feet facing the pool wall for the length of the pool (or 10-15 steps). Still facing the same direction return to the starting point. Repeat 2-3 times. For a bigger challenge, increase speed and use arms to help pull faster through the water.


Tuck Jumps (30 sec-1 min, repeat 2-3 times)


With the water at approximately chest/shoulder height, jump the knees up to the chest while keeping the chest/shoulders at the same point in the water. Continue jumping for 30 seconds - 1 minute, repeat 2-3 times.


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