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Backyard Blogging.

June 19, 2019

30-Minute Pool Workout

Are you ready for a workout that combines high-intensity cardio while using the buoyancy of the water to soften the impact on your muscles and joints?

Then, we’ve got a great 30-minute pool workout that it’s easy, fun and great for you.The best thing about exercising in water? You get to enjoy the pool while exercising. Plus, the water makes it easier for you to do these moves that might feel harder on land.

The best thing about this workout? You can do it in just under 30 minutes!

Here’s What You Need

  • The ability to stand chest-deep in a pool
  • A resistance band
  • A waterproof timer or watch

How It Works

  • Warm up for two minutes by treading water or swimming
  • Do Circuit 1, 2 and 3 two times.
  • Between each circuit, do one minute of each cardio move.
  • Cool down by stretching for two minutes.

Circuit 1

The first move is a tick-tock with an upright row to target your legs, shoulders, upper back and abs.

  • Stand on resistance band with both feet, right handle in left hand and left handle in right hand.
  • Lift right leg out to side, pulling handles toward shoulders.
  • Return to start, and repeat with opposite leg.
  • Continue alternating legs for 1 minute to complete 1 set.

The second move is squats to an overhead shoulder press to target your legs, bottom, shoulders and abs.

  • Stand on band with both feet slightly more than shoulder-width apart, holding one handle in each hand.
  • Squat as though sitting down in an imaginary chair, keeping knees behind toes.
  • Pause; stand up, pressing hands overhead.
  • Repeat for 1 minute to complete 1 set.

Circuit 2

The first move is a chest fly to target your chest, shoulders and abs.

  • Stand with right foot 2 to 3 feet in front of left foot, left foot on top of band, holding handles at chest level with elbows bent.
  • Press handles forward, extending arms in front of chest.
  • Return to start, and continue for 1 minute to complete one set.

The second move is an overhead pull with a knee lift to target your arms, shoulders, back, abs and legs.

  • Start with arms extended overhead, shoulder-width apart, one handle in each hand and band wrapped around hands to reach desired resistance.
  • Lift left knee.
  • Lower hands toward water while pulling band out to sides, squeezing shoulder blades together.
  • Simultaneously switch legs, lifting right knee.
  • Repeat for 1 minute to complete 1 set.

Circuit 3

The first move is a knee tuck to target your abs and bottom.

  • Stand 2 feet away from side of pool, feet hip-width apart and hands resting on wall.
  • Draw left knee into chest, rounding back and contracting abs.
  • Extend leg behind you, squeezing through glutes.
  • Continue for 30 seconds.
  • Switch legs, and repeat for 30 seconds to complete 1 set.

The second move is a leg sweep to target your legs, bottom and abs.

  • Stand with left hand on pool edge, right hand extended overhead.
  • Sweep right leg forward to belly height, then sweep it behind you, squeezing glutes.
  • Continue for 30 seconds.
  • Switch legs, and repeat for 30 seconds to complete one set.

Cardio Moves

The first exercise is running in water.

  • Keep your abs tight and run from one side of pool to the other.
  • Swing your arms powerfully through water and lift knees high toward chest.
  • Continue for one minute to complete one set.

The next exercise is a power pop-up.

  • Stand with feet hip-width apart.
  • Lower into a squat, keeping knees behind toes.
  • Jump, raising arms overhead and lifting feet off pool floor.
  • Land softly in squat position, knees bent.
  • Continue for one minute to complete one set.

We hope you enjoy this 30-minute pool workout!

Exercises from Prevention. Please consult your doctor before beginning any exercise regimen.
Photo credit: timo_w2s via Visualhunt / CC BY-SA