Tuesday, July 5, 2016

Summertime Pool Workout

Summertime Pool Workout


The heat and humidity that accompanies the Summer season may leave you feeling more motivated to take a nap than to hit the gym. My solution to beating the Summer heat is to jump in the pool for   aquatic high intensity interval training (HIIT). It is an excellent low-impact cardio workout, because you are roughly 80% weightless in the pool. With a small investment in aquatic dumbbells you can add some resistance training. Don't forget to apply sunscreen and take a water bottle.

Most of the exercises are self-explanatory, but watch this quick video first to see demonstrations of the few exercises that aren't so obvious.



Do each of the following exercises for 1 minute for a 30-minute workout or repeat a second set of each exercise for a 60-minute workout. Increase the workout intensity by doing the majority of the exercises with aquatic dumbbells.

1. JOG IN PLACE
2. JUMPING JACKS
3. CROSS COUNTRY SKI
4. CROSS COUNTRY SKI W/KNEE TUCK
5. HIGH KNEES
6. BUTT KICKS
7. HOPSCOTCH
8. TUCK JUMPS
9. JUMPING JACKS W/KNEE TUCKS
10. JUMPING JACKS W/BICEP CURLS
11. FROG JUMPS
12. HACKY SACKS
13. PUNCHES: JAB, CROSS, HOOK, UPPER CUT
14. FRONT SNAP KICKS
15. BACK SNAP KICKS
16. 45 DEGREE KICKS
17. SPREAD EAGLES (DOUBLE 45 DEGREE KICKS)
18. SUMO SQUAT HOPS (PLIES)
19. JUMPING SQUATS
20. SKIPPING LAPS
21. RUNNING LAPS
22. BREAST STROKE LAPS
23. BACKSTROKE LAPS
24. SWIMMING W/KICKBOARD
25. FRONTAL & LATERAL RAISES
For the next five exercises hold onto the pool wall for balance like a ballet barre. For added intensity do all the exercises on one leg before repeating the sequence on the other leg.
26. OUTER THIGHS (30 SEC/LEG)
27. ATTITUDE DEVANT KICKS (30 SEC/LEG)
28. HAMSTRING EXTENSIONS (30 SEC/LEG)
29. DONKEY KICKS (30 SEC/LEG)
30. RAINBOWS (30 SEC/LEG)

Enjoy!

Sara


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On-site Personal Training & Nutrition Coaching in the Kansas City metropolitan area. I offer personal training at your home or work site. I also offer personalized online nutrition plans and corporate wellness programs. Contact me at saramoser@choicescoach.com with any questions.

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