Training Tuesday - 10 Moves to try in the Pool

Good afternoon and happy Tuesday! I hope your week has started off on a positive note. If not, just look at it this way, we are as far away from Monday as we can get at this point, so there's something to smile about.

I woke up early to see Michael off to the airport and then teach a 7:30am Men's TRX class. The rest of my Tuesday is office work, an appointment at 3:30 and then a workout and a run.

If you're like me, and have access to a pool, I take advantage of just about all of my free time to relax at the pool. While a lot of that is typically reading on the pool deck and focusing on an even tan, when the sun gets too hot, jumping in is the only way to cool off. Why not get a quick workout done while you're in?

Pool workouts are awesome for those who are rehabilitating from injury, who need a form of cross training to decrease risk of over training or who have joint issues like arthritis, bursitis and tendinitis. The zero to low impact work is great to strengthen muscles, increase cardiovascular capacity and flexibility all while doing so safely with very little risk of injury. Try some of these moves to make the most of your pool time this summer!


Shallow Water Moves

1. Half Get-Outs
Focus Areas: Shoulders, triceps, forearms, back and cardio

Facing the side wall of the pool, place both palms on the pool deck a little wider than shoulder width apart. Take a quarter squat down and jump up as you press your upper body above the deck and lock your arms out. (Think trying to jump out of the pool without using the assistance of a pool ladder). Once your arms are locked out, return to the starting position with both feet on the pool floor and elbows bent. Jump and extend arms again, repeat for 15-20 reps.

2. Jumping Lunges
Focus Area: Quads, hamstrings, glutes, calves and cardio

These can be done in water no higher than shoulder height. (If it gets any higher, you wont be able to get very deep with your lunges without your head going under water). Start with your right foot in front of your left, in a lunge position, then jump to switch legs so that your left is in front and your right knee is back. Continue to switch legs mid jump, landing with a bend in both knees, being sure the front knee never goes over the toes.

3. Tuck Jumps
Focus Area: Quads, hamstrings, calves, abdominals and cardio

With arms bent at your sides, drop your hips back into a squat position and then jump up bringing both knees to the chest. Complete 15-20 reps or for time up to 60 seconds. Change it up by keeping the left knee elevated in front and jumping on the right foot only to bring the right knee up to the chest for 15-20 reps and then repeating on the left side.

4. Push Ups
Focus Area: Chest, Shoulders, Triceps and abdominals

Using either the pool wall or a step in the most shallow portion of the water, places hands a little wider than shoulder width apart directly in line with the shoulders, toes on the pool floor. Keeping in mind a plank position, hips, core and shoulders in a straight line, lower the chest toward the wall or step by bending the elbows. Exhale pressing through the palms to bring your chest away from the wall and straighten the arms. Repeat 15-20 times or perform for 30-60 seconds.

5. Rocking Horse
Focus Area: Quads, glutes, hamstrings, chest, shoulders, back and cardio

Place right foot in front of left in a lunge position. Hop forward onto your right foot, then hop back onto your left. Add your arms for an upper body component and more calories burnt overall, by bringing them wide and performing a push/pull motion to assist you as you hop forward and back from one foot to the other. Complete for 30-60 seconds and then switch so that your left foot is in front of the right.

Shallow or Deep Water Moves

6. Supine Wall Kicks
Focus Area: Hip flexibility, glutes, hamstrings, inner/outer thighs, abdominals and cardio

Lying on the surface of the water with your back towards the pool floor, face up, place your arms on the side wall of the pool or with a noodle wrapped around your back support your shoulders and neck. Bring your legs straight out in front of you and as close to the surface as you can get them by tucking in your belly button toward your spine and shifting your hips forward. Kick as hard as you can for 15-20 reps or 30 seconds.

7. Prone Wall Kicks
Focus Area: Glutes, hamstrings, inner/outer thighs, lower back and cardio

Lying on the surface of the water with your belly facing the pool floor, extend your arms above your head to hold on to the side wall, a kick board, or a noodle extended in front of the head. With straight legs kick as hard as you can for 15-20 reps each leg or 30 seconds straight.


8. Cross-Country
Focus Area: Abdominals, lower back, inner/outer thighs, glutes and shoulders

Perform a jogging motion like you would on land, but instead keep your arms and legs completely straight.

9. Otter Rolls
Focus Area: Abdominals, obliques and lower back

Hugging a beach ball at your chest, or another similar object, float on your back with your legs extended and straight. Exhale and tuck your shoulder under water to lead your entire body to spin complete around the ball under water to make an entire 360 turn, ending up exactly where you started. Inhale and repeat turning the opposite direction. Complete 15-20 in each direction.

Deep Water Moves

10. Mermaid
Focus Area: Obliques and abdominals, cardio

Bringing your hands out to your side, and at the surface of the water in a T-position, squeeze your legs together all the way from your thighs down to your ankles. Bend the knees and lean your upper body toward the left, reaching your left arm long, while simultaneously bringing your legs up and shooting them out to the right, near the surface. Come back to center and switch, bringing your upper body toward the right and your lower body toward the left. Repeat for 15-20 on each side.

Pool workouts are also a great way to break up the monotony of sweaty, outdoor cardio during the summer heat. You can mimick almost any move that you do on land in the water such as jogging, shuffles, jumping jacks, one-leg hops etc. 

Have you ever done a pool workout? What is your favorite exercise to do in the pool? I did the otter rolls last week and the next day my abs were super sore!