by 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 leg jogging.

Vertical Flutter: 8 minutes
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 30 seconds.

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.

Speedball: 10 minutes
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.

Water Sprints: 7 minutes
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 Centre.


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