15-Minute Power Workout of the Week: Swimming

By Michelle Kennedy

In the swim
There are two great things about exercising in the water: It’s great for your heart and you keep cool at the same time! With the hot and hazy dog days in full swing, that sounds just about perfect right now. When you get in the pool, stand in water about chest deep to get the most from this interval workout:

1. Warm up: Tread water for 2 minutes

2. Do jumping jacks for 1 minute: Standing in the water, start with your feet hip width apart and hands at your sides. Jump your feet out wide and extend your arms out to shoulder height. Keep your arms under water as much as possible. Immediately return to start and continue. These should be done quickly without a break for the entire set.

3. Pretend you’re skiing for 1 minute: Begin with your right leg forward and left leg back you as though you are cross-country skiing or getting ready to do a lunge. Your arms will be at your side, elbows slightly bent. Begin this exercise by jumping up and switching your legs. Imagine you’re holding poles in your hand to fight against the resistance of the water. Continue switching legs forward and back quickly without rest for the entire minute

4. Do bicep curls for 1 minute: Stand so the most of your body is under water; your arms should be at your sides with your elbows bent 90° and your palms facing up. Keeping your arms close to your body, “lift” the water as you bring your hands up toward your shoulders. Rotate your palms to face down and then push the water down. You’ll get a greater strength benefit by doing this move slowly—it creates more resistance.

5. Add more jumping jacks for 1 minute.

6. Hit the “slopes” for another minute.

7. Try side leg lifts for 1 minute (30 seconds on each side): Stand with hands on your hips. Kick one leg out to the side, keeping your toes facing forward. Keep your chest up and your body straight so you legs do all of the work.

8. More jumping jacks for 1 minute.

9. Ski for 1 minute.

10. Do bicep curls for 30 seconds.

11. Try more leg lifts for 30 seconds (15 seconds on each side)

12. Do chair for 1 minute: The goal here is to tread water without using your legs. Lift both your knees up as if you’re sitting down. Keeping your arms at your sides, use your hands to keep you afloat. If you find that staying place isn’t much of a challenge try to move across the pool in the seated position.

13. Tread water for 1 minute.

14. Try another chair pose for 1 minute.

15. Tread water for your last minute.


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