Karen Iwanski, BPHE, CALA, ALFCA, Fitness Instructor
and Personal Trainer
Get in the water for a workout that will give
you whole body conditioning. The buoyancy and
resistance of the water - and sheer fun
of changing it up - make this workout well
worth your while. All you’ll need are 45
minutes and a flotation belt…
Warm Up: 5 minutes
In a completely vertical position in the water,
jog on the spot, bringing knees up to your waist
and pumping with a bent arm. Alternate between
1 minute of regular jogging and 1 minute of wide
Work your lower body with a whole leg, vertical
flutter kick. Concentrate on moving your thighs,
not knees, and keep your arms close to your sides.
Kick hard enough to get your shoulders out of
the water for 30 seconds, then kick slowly for
Narrow Rock Climb: 10 minutes
Leaning forward at 30 degrees or more, climb forward
through the water, reaching with your arms and
pushing with your legs. Keep your feet flexed
for maximum pushing action, limbs close together,
and abs tight. Alternate between climbing slowly
and quickly in intervals of 30 seconds, 45 seconds,
and 1 minute.
Spin forearm over forearm in a rapid rotation
while jogging with legs wide. Try 30 seconds in
one direction, then slow down and reverse direction
of rotation. Speed up, slow down, and reverse
again, increasing interval time to 45 seconds
and 1 minute.
Jog pumping arms as fast as possible in intervals
of 30 seconds, 45 seconds, and one minute.
Cool Down: 5 minutes
Jog slowly through the water making wide breaststroke
motions with stretched arms for one minute. Then
jog with wide legs and reverse breaststroke motions
for one minute. Alternate.
For more tips and guided water workouts, drop
in to one of the aquafitness classes at Talisman