For quads, hamstrings, glutes, hip flexors, and lats.
HOW TO: Warm up with 5 minutes of deep-water running then do the following exercises, resting 30 seconds in between. Repeat circuit twice. Start with lunges: Standing in chest-deep water, step forward with right leg, knee bent, and right arm back, left arm forward. Jump up high and switch legs and arms. Go for 30 seconds. MAKE IT HARDER: Cup hands to increase the resistance. (Splash water at onlookers.)
For triceps, lats, pecs, and delts.
Here’s a novel concept: Build better arms and chitchat with your lazy friends. HOW TO: Stand in shallow water and face the side of the pool with palms flat deck, fingers forward. Jump up so arms are straight and supporting the body. Once you are balanced, slowly lower yourself till arms are bent to 90 degrees; then push back up, Continue for 30 seconds. MAKE IT HARDER: Continue for 60 seconds.
For glutes, hamstrings, quads, delts, ails and lats.
HOW TO: Team up for some aquatic Tae-Bo. Stand on left leg in waist-deep water and hold Noodle above water in front of you with hands shoulder-width apart. Bend right knee and pull it in toward your body. Lean back slightly and use your abs and arms to steady yourself. Flex right foot and kick right leg out. Repeat for 30 seconds. Switch legs. MAKE IT HARDER: Kick higher, using your torso to maintain balance. Instead of using a Noodle, kick in chest-deep water and punch arms against the water’s resistance.
For pecs, delts, traps, and hip adductors and abductors.
In chest-deep water, you weigh about 50 percent of what you do on land; in deeper, neck-high water, it’s more like 10 percent. Flies, like most of these drills, strengthen all the major muscle groups without the joint-jarring effects of exercising against full-force gravity. HOW TO: Wearing a flotation belt or vest in chest-deep water, keep legs together and point them straight down. Stretch arms out to each side along the water’s surface. At the same time, spread legs apart and bring arms together so palms meet in front of you, still near the water’s surface. Continue for I minute. (The movement is similar to a jumping jack.) MAKE IT HARDER: Make larger, faster movements, or cup hands.
For cardio, and for quads, hamstring, glutes, lats and abs.
This is a great way to give your feet a break and still train for that 5K. HOW TO: Wearing a flotation belt or vest, run as you would on land, moving legs up and down (but not in a circular, bicycling motion).
The downward stride should aim slightly backward. Bring knee up to 90 degrees and lean forward slightly. Pump arms. Run at a moderate intensity for 1 to 5 minutes. MAKE IT HARDER: Move legs faster and drive arms more forcefully. Run for 10 minutes.