If You Have a Pool
You know swimming is a great cardio workout, but you can get a solid strength session in a pool, too. “Don’t underestimate the power of water resistance,” says Jameson. “Full-body exercises performed in water can test your heart rate and provide ample resistance to any fitness program.” Perform three consecutive rounds, with 15 to 30 seconds rest between each.
Squat Jumps: Stand in the shallow end with feet shoulder width apart, arms by sides. Push your hips back, bending your knees about 90 degrees, and then jump up in the water, landing softly. Do 10 reps.
Alternating Step-Up: Use the pool steps while your body is halfway underwater. Step up, return to start, switch legs and repeat. Do 10 reps on each side.
Angled Push-Up: Stand on pool steps (or just below) and place palms on edge of pool. Perform a push-up, keeping body in straight line and abs engaged. Do 15 reps.
Upper Body Fly: With your shoulders just under the surface of the water, arms extended in front of you, hands cupped together, elbows slightly bent. Push hands back and out to the side, then return to center. Do 15 reps.
Surface Bicycle: Stand with your back against an edge of pool, with arms extended out to sides, hands holding the edge. With your feet underwater, pedal like a bicycle. Do 20 reps.
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