At the side of the pool, facing the wall, place hands on the edge and lift body out of the water. Keeping elbows close, bend to lower body and return to start. Repeat for 15 reps.
Start at one end of the pool. Run, lifting knees high and pumping arms. Continue across the pool for 3-5 minutes
Hold a pool noodle in both hands. Place feet on the stairs and extend body into a plank position in the water. Press noodle into water directly beneath shoulders. Hold position for 30-60 seconds.
Leap back and forth for 3-5 minutes (cardio).
Kick backs and Side Extensions. 10-15 on each side.
Grab a pool noodle and straddle the noodle and peddle across the pool.
While sculling with the arms, sit in a pike position with toes just above the surface of the water. Hold this position for 30 seconds
Stand in a lunge position, arms extended to the side. Jump as high as possible while pressing arms down into the water, land with the opposite leg in front, arms extended again. Continue this for 3-5 minutes.
Stand in a squat position with hands in front of chest, palms facing out, elbows out to the side. Straighten arms to sides, keeping palms facing back. Bend at elbows to return to start. Repeat for 15-30 reps.
Stand in a squat position with arms extended to sides. Jump straight up as high as possible while pressing arms down into the water. Land in a squat with arms extended and repeat. Continue for 3-5 minutes.
Sitting on the side of the pool, place hands on the edge, legs extended straight with feet just in the water. Keeping back straight and abs tight, bend from the hips to lift legs out of the water in a “v position” and return to start. Repeat for 15-20 reps.
SINGLE LEG DEADLIFTS
Stand holding a pool noodle in both hands. Bend from the hips, extending one leg behind while pushing noodle directly down below the shoulders. Return to the start and repeat for 10-15 reps before switching legs.
LEGS SIDE TO SIDE/ CORE EXERCISE
Stand with back against the wall, arms extended on the outside edge of the pool. Extend legs directly in front. Twist from the waist to bring legs to the right, then to the left. Continue for 15-30 reps.