ARE YOU LOOKING FOR WAYS TO SLIM DOWN ?
DO YOU WANT TO LEAN OUT ?
HOW ABOUT GET STRONGER AND MORE DEFINED MUSCLES ?
Then YOU are going to love this Weights in the Water Workout! When the weather gets nice & warm outside, my personal training clients love when we can take their workout to the water! 💦 Now don’t let the water fool you into thinking this is going to be an easy, no results type of workout! You will be surprised about how you can truly slim down, lean out and get stronger with the resistance of the water. If you have a pool or access to a pool, then YOU must try this workout and see how a different type of workout can bring about great change in your body. NO POOL? Then how about a lake? It can definitely be done in a lake, and remember there are so many public pools that you have probably have access too, like the YMCA. So don’t let the water keep you away, find a way to change up your exercises and then get ready to see the slimmer, leaner & stronger YOU!
NO EXCUSES WORKOUT: Truly, anyone can do these water workouts no matter age, ability, size, injuries . . . as water creates a perfect environment for non-impact movements, yet challenges your body creating awesome toning & strengthening. And what an awesome way to get a workout in while being in the water!
BONUS: With constant water resistance, you will feel your ab muscles benefit too by getting leaner and slimmer!
This Weights in the Water Workout is focused primarily on the upper body and core, but you will still feel your lower body needing to do some of the work too . . . BUT don’t worry, a lower body & booty/cardio water workout will be coming soon too!
SEE SUGGESTED EQUIPMENT BELOW . . . water weights, aqua gloves & water belt.
WEIGHTS IN THE WATER WORKOUT
DO: depending on the weight (light, medium or heavy) will determine the number of sets/reps. Strive for 3 sets of 10 reps each for beginner level, 3 sets of 15 reps each for intermediate level & 3 sets of 20 reps for advanced level.
SINGLE ARM PUSHDOWN: (tone your shoulders, biceps, upper back & core) Tip: keep your core tight the entire time and also make sure your shoulders are parallel to the water and you do not lean to one side.
POOL PUNCH: (tone your shoulders, triceps, back & core) Tip: keep your weights below the water level to get the greatest resistance and maintain a tight core the entire time while twisting.
CHEST & BACK FLY: (tone your back, chest & shoulders) Tip: bend at the waist while keeping the weights below the water level the entire time as you push the weights through the resistant water.
PUSHDOWNS: (tone your triceps, shoulders, back & core) Tip: the closer you keep your feet together the greater the core workout, as the water will move you around; therefore, requiring you to stabilize your core.
UPPER CUT PUNCH: (tone your bicep, shoulders, upper back & core) Tip: when punching keep your elbow bent and use your oblique muscles (the muscles on either side of your abs) while pushing the weight through the water.
HAMMER CURL: (tone your biceps, triceps & core) Tip: not only do you bring the weight forward (keeping below the water level) but also bring the weight behind you to work the tricep muscles too.
POOL TRICEP DIP: (tone your triceps,back & shoulders) Tip: this movement is an excellent way to tone your upper body but it does requires a lot of strength, so start slowly and if you are not strong enough to lift yourself up, try and use the side of the pool with your feet for assistance.
POOL PUSHUPS: (tone your chest, back & shoulders) Tip: again this is great for building and toning your muscles, but it does require great strength, so if needed use the side of the pool with your feet for assistance.
BELTED FORWARD STROKE: (tone your chest, back& core) Tip: if you can keep your knees above the water if you can keep your core tight, if not drop your knees below. Also, tighten the belt as tight as you can to prevent it from sliding up your body.
BELTED BACKWARDS STROKE: (tone your back, shoulders & triceps) Tip: really use your arms strength to push through the water with a full movement from back to front.
EQUIPMENT: Just like dumbbells, these water weights come in different strengths too. For a beginner I recommend the light, for an intermediate, medium and for advanced, heavy. Also, for a challenging workout, I would suggest having 2 different strength water weights. You can use the lighter of the 2 weights for higher rep. workouts, but then on another day, use the heavier weight with lower reps. Another great item for the water is aqua fit training gloves. In this workout below I wear them during some of the exercises, but in upcoming water workouts, I use them the entire time for added resistance!
Thank you to my special photographer 📸 , my son Grant, who gave me a big cannonball splash 🌊 once he was done “working”! 😎
Christie, your personal trainer to Get Fit & Stay Fit
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.