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| Summer is officially here, which means its time to shed those layers, get outside and enjoy warm-weather workouts! One of the best ways to stay cool and fit all summer long is by diving into a pool workout. |
1. Jog in Place
One of the best places to
begin your water workout is by jogging in place (image above). The water will offer
resistance to your lower body (aka you won't be able to move your legs very
fast), but you'll elevate your heart rate and begin to warm your body up for
the rest of your pool exercises. This low-impact cardio move will be nice and
easy on your joints.
Begin in waist-deep water with your arms above the surface.
Jog for one minute, rest for
30 seconds. Repeat for a total of three rounds.
2. High Knees
Once you've warmed up by
jogging in place, it's time to increase your speed.
In waist-deep water, raise your right knee as high as
possible as you pump your left arm.
Alternate this movement
quickly.
Repeat for 30 seconds and
rest for 30 seconds, for a total of three rounds.
To make high knees more
difficult, submerge yourself in chest-deep water to challenge your upper body
as well.
3. Tread Water
While treading water (above) is a
basic skill when learning how to swim, it's also a great move to include in a
full-body pool workout.
In the deep end of the pool, keep your body vertical in the
water with your head above the surface
Move your arms back and forth in the water while kicking
your legs in a flutter or frog-like manner.
Tread for one minute, rest for 30 seconds and complete three
sets.
4. Jumping Jacks
The water will act as
resistance for both your legs and arms, creating a great full-body, low-impact
pool exercise.
In chest-deep water, begin with your feet together and hands
by your sides. Jump your feet outward
while raising your arms up and out of the water overhead so that your body is
in an "X" formation.
Return to start and repeat for three sets of 20.
5. Leg Raise
Just like on land, leg raises
increase core strength and recruit your quad muscles, too.
Prop yourself up on the edge of the pool with your elbows,
stomach facing the sky.
Engage your core and raise both legs up to the edge of the
water, then lower down.
Repeat for three sets of 10.
6. Squat Jump
Underwater squat jumps up the
intensity, taxing your glutes, quads, hamstrings and calves.
Begin in waist-deep water and submerge yourself fully in a
squat position.
With all of your power, jump up and try to propel yourself
as high as possible out of the water.
Catch your breath as you jump out of the water and repeat
for four sets of five reps.
7. Flutter Kick (above).
Work your leg muscles while upping your heart rate with this
fast-paced lower-body movement. Hold onto the edge of the pool with your stomach facing the
water.
Flutter your legs back and
forth as quickly as possible.
Kick for 30 seconds, then rest for 30 seconds and complete
three rounds.
8. Bunny Hop
Bunny hops specifically
target the calves, but they're also a cardio challenge.
In waist-deep water with both feet together, push off and
take small hops forward as quickly as possible.
Complete three sets of 20 reps.
9. Bicycling
Much like bicycle crunches on
land, this ab move will challenge your core — and your hip flexors, too.
Rest your elbows on the edge of the pool with your stomach
facing toward the sky.
Begin to cycle your legs as though you were riding a
bicycle.
Repeat for three sets of 20 cycles.
The tuck jump (above) is one of the
best cardio moves for the pool, and you'll feel this plyometric exercise in
your glutes, quads, hamstrings and calves.
In waist-deep water with your feet hip-width apart, dip your
body into a quarter squat.
Propel your arms up as you jump up as high as possible,
raising your knees into a tucked position.
Lower back down to the ground
and repeat for three sets of 10 jumps.
SOURCE: Full article click here.
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