Warm up with fast pool walking or high knees for 5 minutes. Do 3 sets of each move, resting 15 seconds between sets. This 30-minute water workout tones your entire body.
To do tricep dips in the pool: Place palms on pool edge, press up, engage arms and shoulders. Hold briefly. Lower by bending elbows to 90 degrees, keeping feet off pool bottom.
For maximum benefit, move with control, resisting water's resistance. Tighten biceps and triceps as if holding weights. Faster movement intensifies burn. Optimize exercise for stronger arms.
For leg curls, stand with feet together. Hold pool edge with one hand. Bend left knee, tap butt with heel (butt kicks). Lower and repeat with right leg. Work hamstrings and calves against water resistance.
For underwater squat jumps: Stand with feet wider than shoulder-width apart. Squat with shoulders submerged. Press heels down for explosive jumps. Engage glutes and thighs.
"Underwater squat jumps engage glutes and thighs. Feet wider than shoulder-width, squat with shoulders submerged. Use heels for momentum, explode up. Arms out for balance.
For leg lifts, sit on pool edge with extended legs, toes pointing down. Water at mid-thigh. Lean back slightly, hands behind for support. Engage core. Lift legs for abs challenge.
"Lift legs off water, form a 'V' with body. Keep legs straight, toes pointed, and legs together. Lower to starting position. Do 10-20 reps. #WaterWorkout"
For scissors exercise, lean on pool wall, hold edge for support. Lift legs parallel to pool bottom. Spread legs wide against water resistance. Strengthen inner and outer thighs.
Scissors: Strengthen thighs by working against water current, lift and lower legs. Lean back on pool wall, raise legs parallel to pool bottom, spread wide. #WaterWorkout