Summer Water Workout
Saturday, July 10, 2010 Comments (0)
Hey Moms I hope your summer is going well. For me, so far so good! I love the sun and everything that summer brings! I am a very blessed Mom because we have a swimming pool in our backyard and where I live in the Okanagan is gets smokin’ hot!
Yesterday I took advantage of our pool and tried a new workout in the fresh water! I was so pleasantly surprised with how fun it was (and how hard it was), that I just had to share it with y’all. If you have a backyard pool or a beach or a public swimming pool, or even the local kiddie pool, try this Happy Fit Moms pool workout. Aptly named it is called, “Sizzlin’ swim!” It takes 15-20 minutes but if you want to take longer do it two times!
2 minute warm-up
Pool walking- start slow and gradually increase speed as you feel your body warming up- use your arms and legs in a walking and the jogging motion.
1-minute intervals of the following – Alternate with front crawl, breaststroke, or knees up, running on the spot.
- Tuck jumps- best in hip height water, jump as high and far as you can, lift your knees to your chest and make as much wave in the pool as possible.
- Jump lunges start with feet together, jump and place one foot inf front of the other and bend both legs till they gently touch the bottom of the pool. Then jump as high as you can and switch the legs.
- Jumping jacks with a cross over. Do a regular jumping jack but instead of bringing the legs together cross them one in front of the other. Repeat but with the other leg landing in front. The key here is to try to bring your legs crossed as fast as you can. Keep your back straight and stomach tight.
- Front knee lifts- stand in a lunge and bring your back knee up and forward to your chest. Do for 1 minute then switch to the other side.
- If you have a deep end tread water. If not, how about doing the twist on the post but use your hands as a weight and make yourself work
- 3 choices-
a. If you have a diving board or a slide- grab onto it and do some chin ups- I did 10 in one minute. They were slow chin-ups and I made it harder by squeezing every muscle in my body as I lifted.
b. Lift up- simply lift yourself out of the pool as if you were getting out without the use of stairs or a ladder. But don’t get all the way out, slowly lower yourself back in the pool and repeat.
c. Sit ups- put your legs on the edge of the pool or in the sand in the shallow end and do crunchies/situps
1-2 minute cool down
Bring your heart rate down and do some chest deep walking, then some gentle twisting and then some stretching. I recommend some hip flexor stretches and some hamstring stretches that you can do in the water to.
Have a Happy Day and enjoy the Summer Fun1
Comments (0)