03 Aug Closed Gym? Go for a Swim!

Summer is here and it is hot! Who doesn’t love a good dip on a hot summer day? Get your workout on in the coolest way possible: in the pool!  With COVID-19 on the loose it is difficult to get in those gym time hours, so instead hit the water with a few of our favorite aquatic exercises.

Refreshing Aquatic Workouts

What you may need for these workouts: Pool access, foam dumbbells, water weights, pool noodle, beach ball

1. Swirly Whirl

Looking for a fun challenge? Try the “swirly whirl.” Create your own whirlpool by walking backwards as swiftly as you can along the inside border of your pool in one direction. Keep your spine straight, core engaged, and go for as long as you can. Your thighs will feel the burn!

• Spiderman Crawl

This exercise works great if you have a pool with sturdy walls. Stand at the side of your pool. Stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and back down to the pool floor. Alternate the leading leg each time you reach the end of one crawl.

• Lateral Arm Lifts

Target your upper body with foam dumbbells. Stand in shoulder height water, holding dumbbells at your side. Then raise the dumbbells to shoulder height and back down to your sides. Do 3 sets of 10 repetitions.

• Jumping Jacks & Cross-Country Skis

Keep those dumbbells handy for this next workout. As you do your jumping jacks keep your core engaged and the dumbbells hand as you bring them up to water height and back down to your sides. For Cross-country Skis, alternate your legs forward and backward in a jumping motion and swing the opposite arms up to chest height in combination with the leading leg.

• High Knees and Butt Kicks

These can be accomplished with or without water weights and dumbbells. Bring your knees up to hip level in rapid motion for high knees. Butt Kicks is exactly as it sounds, kick your heels up towards your bottom.

• Planking

Start by standing in the water and gripping a pool noodle vertically with both hands. Push the noodle firmly under water so that it is directly underneath you. Lean forward, keeping your head above water, balancing with your body perfectly straight. Hold for 1 to 2 minutes.

• Ball Running

Cardio and Core all in one with this fun challenge. Grab your beach ball and keep it directly in front of your center as you run quickly across the pool. The ball will try to throw you off balance making this a fun tummy burner. Run for 1 min intervals, with 30 second breaks, increasing your speed with each repetition.  

Remember to stay hydrated and stretch beforehand. We hope you have a great time trying out some of these exercises while staying home and soaking up those summer rays. Let us know which of these is your favorites in the comments below!