Pool workouts are great because they’re low-impact, gentle on joints and engage your whole body thanks to the resistance that water provides, which helps to tone and strengthen muscles. Water-based exercises also help to build endurance and flexibility and are beneficial for all levels of fitness. Why not try this full-body pool workout today?
Not a great swimmer? Don’t worry – this workout isn’t about swimming multiple lengths of breaststroke. Instead, this workout makes use of the water’s resistance to build out a fun, challenging routine under water. Take a 30-second rest after 10 minutes of the main workout or short break as needed. You can also add resistance bands to up the intensity of the workout.
You can find most of the pool equipment (like aqua dumbbells) online at Takealot.com or other sports-related stores.
Warm Up (5 minutes)
3 minutes – walking or jogging underwater. Walk in chest-deep water to activate your muscles.
2 minutes – Do arm circles and shoulder rolls, changing direction after a minute.
Workout (30 minutes)
2 minutes – hold onto the pool edge and do water push-ups
4 minutes – underwater arm curls with water/aqua dumbbells (2 minutes each side)
4 minutes – shoulder presses with water/aqua dumbbells (2 minutes each side)
2 minutes – aqua squats (stand in waist-deep water, squat down and push up powerfully)
4 minutes – hold the pool edge and lift one leg at a time for core and leg strength.
4 minutes – hold onto a kickboard and kick rapidly to engage glutes and thighs.
2 minutes – tread water for 1 minute per leg, using only 1 leg to keep you afloat.
4 minutes – engage your core and do aqua twists from side to side while holding a floating device.
4 minutes – Swim sprints: 30 seconds on, 30 seconds rest x 4.
Cool down (5 minutes)
2 minutes – underwater hamstring stretch against the pool wall (1 minutes per side)
2 minutes – underwater quad stretch against the pool wall (1 minutes per side)
1 minute – floating starfish pose to relax.