Leave Your Floaty Chair and Fruity Drink for Later… This Swimming Pool Workout Will Make You Look Hot in that Tankini

Who said a swimming pool is just for swimming? We did a kick ass workout with our Fun Girl boot campers on Friday – in the pool – that left them worked over, breathless, and surprisingly refreshed. 

As per their request, here’s that workout.. for your own enjoyment in your backyard, neighborhood, or neighbor’s pool (make sure you make that friendly neighbor do the workout with you!) 

Two-minute alternating stations – shallow and deep. Perform each exercise for two minutes before moving to the other side of the pool for the next exercise.
 

Aqua Circuit – in any order. Perform each exercise for 30 seconds or 15 repetitions.
 

• Diving board pull –ups. Get your chin above the diving board
• Leg extensions at edge of pool. Hold the edge of the pool behind your head. Extend your body and legs out and pull in.
• Push-ups against the edge. Use the water as resistance as you push back forcefully.
• Tricep dips on a pool bench or on the outer edge of a hot tub. (Yes, there is more interesting things to do in a hot tub…)
• Squats in shallow end with lateral kick right. Use the water as resistance to the lateral kick.
• Squats in shallow end with lateral kick left.
• Step ups on pool steps. Alternate lead foot.
• Lap swim.
• ½ push-outs. Imagine you are pushing yourself out of the pool. Push through the heels of your hands on the edge of the pool until your upper body is out of the water. Then release.
• Pool edge crunches. Put your feet over the edge with the back of your knees all the way up to the edge. Recline back and crunch upward. To perform a fuller range of motion, hold your breath and duck under water on each reclining motion.

Repeat the circuit 2 or 3 times, taking a break only between circuits, for a full-body strength and cardio workout! 

Rock on, Fun Girls!