Move in the Pool this Summer
Put on your favorite playlist and hop in the shallow end of the pool! Summer is the perfect time to add water to your movement routine.
Water provides more resistance than air, and its buoyancy means less stress on your muscles and joints. In the pool, you get a high-intensity, low-impact workout that mixes up your typical movement practice.
I've pulled together a 20-minute full-body water workout to get you moving and grooving this summer. No special equipment is needed for this shallow-end session!
Be sure to have a water bottle nearby and drink at least 16oz of water within an hour of completing this movement session.
Disclaimer: Moving is good for you, but it can be risky. Please start slowly, be smart and safe, and stop immediately if you experience pain, shortness of breath, faintness, or dizziness. Check with your doctor before starting a fitness program to ensure it is right for you.
Get Warmed Up: (1 minute each)
high-knee march- keep feet on the pool bottom- slowly raise knees high alternating legs- move arms from side to front to side on the surface of the water
water bounces- with feet hip width apart, raise & lower your heels to bounce in place- you choose if you want to leave feet on the pool bottom or not- move arms in a push/pull motion in front of you on the surface of the water
Get Moving: (1 minute each) Repeat twice for 16-minutes of movement
jumping jacks- start with feet hip width apart & arms straight out to the side on the surface of the water- jump feet wide while raising arms high- jump feet & lower arms to return to starting position
standing single-leg crunches- repeat the high-knee march from warmups but contract abdominal muscles to 'crunch' toward your knee as you lift it- arms are in front of you during the crunch and to the side as you place your foot down to switch legs
tread water- try not to touch the bottom of the pool for the entire minute
front kicks- place hands behind you on a step (or back of head & arms on the pool edge) with belly, hips, & legs pushed to the surface of the water- quickly kick feet at the surface of the water
squats with arms- start with feet just wider than hip width apart & arms down by your side- with chest upright, send butt back & bend knees as deeply as you can without going underwater- raise straight arms palms up from the side of your thighs out to your side & up to surface of the water- focus on using butt muscles to straighten legs & return to starting position- lower straight arms palms down back to your side- cup hands to add resistance
back kicks- hands in front of you on a step (or chest & arms on the pool edge) with back, butt, and legs pushed to the surface of the water- quickly kick feet at the surface of the water
arm raises- stand with feet hip width apart, knees slightly bent, & arms at your side- move straight arms palms up in front of you to the surface of the water- lower straight arms palms down back to your side- cup hands to add resistance
high-knee running in place- this is a quick version of the high-knee march- bent arms move as they do when you are running
Get Cooled Down: (2 minutes total)
walk laps- walk back and forth until your heart rate lowers
stretch legs- calves, quads, hamstrings
stretch upper body- triceps, forearms, chest, shoulders
Mixing up your form of movement can inject newness and fun into your routine. A water workout is the perfect summer solution!
What questions do you have about this water workout? How can I make it better? What did you love about it?
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