Pool Workouts

Posted: January 21, 2013  |   By:   |   Comments: (0)

Using the resistance of the water to increase the burn in your Pool Workouts!

Have you tried every workout imaginable?   Have you been to every class that you can go to?  Are you tired of just lifting boring dumbbells in front of the mirror just to see your biceps grow no where?   Of course I am kidding but I do want you to know about a new routine that you may soon see in your local city if you have not already.

The Pool Workouts

Yes that is right, using the resistance of water to increase the heart rate thus increase your calories you burn and staying cool while doing it!   Strange right!

The Pool Routine

Set 1

Cardio Set:  High knees
(targets: core, hip flexors, calves, and quadriceps)
Run from one side of pool to the other, lifting your knees with each stride while swinging your arms forward and back ward above water.    Repeat for 60 seconds

pool high knees

Active Recovery: Pull buoy swim
(targets: shoulders, chest, back, core)
Put buoy between legs and knee level and swim using your upper body only to the other side and back for 60 seconds.

Strength Set: Push-ups and pull-ups
(target: shoulders, chest, back, biceps, triceps, core)
Stand facing the side of the pool using only your upper body push your self out of the water to waist height, lower back down slowly using your triceps and push down to fully extended arms while body fully submerged pull your self up to waist height.   Repeat for 60 seconds

Pool push up

Active Recovery: Kicking cool down
(targets: hips, legs)
Holding kick board with arms fully extended kick for 60 seconds.

Set 2 

Cardio Set: Backwards run
(targets: hamstrings, quads, calves)
Run backward from one end to the other as fast as you can. One on the other side forward sprint to other. Repeat for 2 minutes

Active Recovery: Pull buoy swim
(targets: shoulders, chest, back, core)
Put buoy between legs and knee level and swim using your upper body only to the other side and back for 2 minutes

Core Set: Rotating knee tucks
(targets: core, hips, legs)
With your back facing the ground of pool place your forearms on the side of pool to rest upper body.  Kick legs out and corkscrew them back towards chest as to scrunch like a ball.  Rotating the torso as much as possible from side to side as you switch sides. Repeat sequence for 2 minutes

Active Recovery: Kicking cool down
(targets: hips, legs)
Holding kick board with arms fully extended kick for 2 minutes

Set 3

Cardio Set: Relay
(targets: shoulders, chest, triceps, core, and legs)
High knee sprints the length of pool.   Grab kick board and kick as hard as you can back to the other end. Drop the board and sprint back in a zig zag pattern.  Grab the pull buoy place in- between your legs, and do breaststroke pulls to the other end.   That is the first now repeat for 3 minutes.

Active Recovery:  Leg kicks
(targets: hip flexors, quads, and hamstrings)
Grab onto to side of pool, extend your legs out behind you and kick for 3 minutes.

Strength Sets: Split jump lunges with bicep curls
(targets: biceps, quads, core, glutes)
With a foam dumbbell (Aqua dumbbell) in each hand arms at your sides, step your right foot forward, jump to switch left foot forward.  While jumping do a bicep curl underwater.  Continue for 90 seconds

Pool dumbells

Jump Squats
(targets: shoulders, abs, gluteals, quads)
With dumbbells at your side arms at 90 degrees jump to a sumo (wide) squat as you lift your elbows so they’re parallel to the floor of the pool. Hold for a count, then bring your arms and back to the start. Do as many reps as you can in 90 seconds.

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Active Recovery:  Leg kicks
(targets: hip flexors, quads, and hamstrings)
Grab onto to side of pool, extend your legs out behind you and kick for 3 minutes.

Core Set: Triceps kick back
(targets: core and hips)
Stand with your feet shoulder -width apart, holding a dumbbell in each hand.  Bend forward 30 degrees, hinging from the hips, and bend your elbows, bringing your upper arms parallel and the close to your torso. Slowly straighten your elbows, hold for a count, then bend your elbows again, returning your arms to starting position   Repeat for 90 seconds.

Tree Huggers
Stand as if you are hugging  great big tree with dumbbells in-front of chest with elbows bent.   Jump up, twist body always looking forward, coming back down to pool bottom with torso twisted, jump repeat and turn the opposite way.   Repeat for 90 seconds.

Jump Tucks
Stand with your elbows at your knees jump up and pull with force the elbows back up to knees, crunching your abs while knees are tucking, land and return back to squat with elbows on knees.  Repeat for 90 seconds.

Active Recovery:
(targets: core and back)
Float on your back for one minute.  Turn on your left side with our left arm extended over head and head resting on it.  kick like dolphin to other side, and repeat on right side for one minute.   Cool down 3 minutes.

This is your Pool Workout.   If you are looking for more routines like it please feel free to follow Pelzfit on Facebook or connect with me on twitter

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