For some people, the pool is a place to unwind or relax — but it can also be a joyful place to move your body and improve your fitness, according to Roz Frydberg, coach and ARORA ambassador at Life Time in Ontario, Canada. And this includes methods outside of swimming and laps.
“Water workouts are a fun, progressive, and measurable way to work out,” Frydberg says. “No swimming skills are required, no submergence is necessary, and it can be challenging for both fitness newbies and experienced exercisers.”
Exercising in the water is especially beneficial for those with joint pain or issues with arthritis. “In a pool, the water surrounds your body (and joints), creating buoyancy for a more supportive environment and virtually no impact on your joints,” she explains.
If you’re interested in trying this workout modality, Frydberg demonstrates a sample of moves from the ARORA Water Workout Workshop at Life Time. It features a warm-up, 10 minutes of strength work, 10 minutes of cardio, and cool down for a well-rounded workout you can complete in a total of 36 minutes.
Note that all the movements are intended to be completed in the water; Frydberg demonstrates them outside of the pool so you can best see how to perform them.
Equipment Needed
- Aqua fitness foam flotation belt
- Flutter board
Note: If you’re a Life Time member, this equipment is available for use at clubs.
Your workout plan:
Warm-Up
“The warm-up is to prepare your body for the exercise block, but it’s also a good opportunity to practice your form,” says Frydberg. “When you’re exercising in the pool, remember to keep a tall posture, brace your core, stabilize your feet side by side, and hold your chest out proud with your shoulders set down and back. Think of a straight pole from the top of your head to the base of your spine.”
Gait Walk
Time: 3 Minutes
- Stand tall and walk forward, keeping your arms straight and swinging them back and forth as you move your legs.
- Keep your legs as straight as possible with your core engaged, moving like a toy soldier. Remember to keep your knees soft — not locked.
- Continue to do this for three minutes.
Lateral Walk
Time: 1 Minute
- Stand tall and take a step sideways to your right with one leg, then bring your other leg to meet it, drawing your feet together. Keep your arms straight and swing them back and forth as you step. Repeat four times to the right side.
- Repeat the move on your left side four times before switching back to the right.
- Repeat this sequence for one minute.
Trapeze Backward Walk
Length: 20 Steps
- Starting with your right leg, take a step backward and place your right foot directly behind your left foot. Repeat with your left leg, like you’re walking backward on a tight rope.
- Repeat for 20 steps.
Heel Walk
Time: 1 Minute
- Hinge at your hips and lean your upper body slightly forward. Optional: Hold a pool noodle with both arms out in front of you.
- Lift your toes up off the ground, keeping your weight in your heels. Engage your core.
- Walk slowly backward on your heels.
- Continue to do this for one minute.
Rocker Walk
Time: 1 Minute
- Start by standing with your feet hip width apart; engage your core for balance.
- Rock back onto your heels and hold for one second.
- Then, rock forward onto your toes and hold for another second.
- Take one step forward and repeat.
- Repeat this sequence for one minute.
Knee-Up Walk
Time: 1 Minute
- Step forward with one leg, engaging your core and drawing your knee up toward your chest. At the same time, raise your opposite arm straight out in front of you.
- Hold your knee in the air for one second before bringing your foot back to the ground with a slight pushing action for resistance; return your arm to your side.
- Repeat on the other leg, so you’re walking forward with high knees.
- Continue to do this for one minute.
Lateral Walk to Lunge
Time: 1 Minute
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- Starting in a squat position, with your arms straight out to your sides at about shoulder height, lift your left leg and turn to the right 180 degrees, so you’re facing the opposite direction. As you land, lean into your left leg for a lateral lunge.
- Then, lift your right leg and turn 180 degrees to your left. As you land, lean into your right leg for a lateral lunge.
- Repeat this sequence for one minute.
Strength Training
“This strength section is performed circuit style with two rounds of one-minute intervals,” directs Frydberg. “You’ll move for one minute, rest for one minute, then go to the next exercise in the circuit. When resting, don’t stand still. Keep your body active by walking a few steps forward and back or moving side to side.”
Mountain Climbers at the Wall
Time: 1 Minute
- Start by standing near the edge of the pool.
- With your hands behind your back, lift one leg up like you are kicking the wall of the pool. Tap your foot to the wall before bringing it back down to the ground.
- Repeat with your other leg.
- Continue this sequence for one minute.
Mountain Climbers with Flutter Board
Time: 1 Minute
- Use both hands to hold onto a flutter board. Stretch your arms out in front of you as you lay forward on your front, using the board to help you stay afloat. Push the board down below your chest, working your arms as well as your legs so you feel more balanced.
- Alternate swiftly moving each knee in toward your chest while continuing to hold onto the flutter board.
- Continue to do this for one minute.
Cossack Kicks
Time: 1 Minute
- Start in a squat position with your arms crossed in front of you at shoulder height.
- Kick your right leg out in front of you as you lean your weight into your left leg.
- Bring your right leg back down to the ground and immediately kick your left leg out, leaning your weight into your right leg.
- Continue to repeat for one minute, aiming to keep the same height and speed the whole time.
Paint the Wall
Time: 1 Minute
- Start in a standing position a few feet away from the edge of the pool.
- Alternate kicking each leg up to the pool wall, touching your toe to the wall on each kick.
- Continue to do this for one minute.
Reverse Crunch With Flutter Board
Time: 1 Minute
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- Float in a seated position, holding a flutter board against your chest to help you stay afloat.
- Bring your knees in toward your chest for a crunch and hold for one second before releasing your legs straight in front of you.
- Repeat this movement for one minute.
Deep Water Running and Intervals
“This section is part of our cardio training,” says Frydberg. “It’s designed to get your heart pumping a little. A flotation belt is required throughout to help you stay above water.”
Vertical Plank to Tuck
Length: 30 reps
- Start in a standing position. Quickly tuck your knees up toward your chest and hold for one second before bringing your legs back down to the starting position.
- Repeat for 30 reps.
Running
Time: 1 Minute, 30 Seconds
- Make sure the water is deep enough that your feet are suspended off the ground.
- Position your body as upright or vertical as possible and engage your core and glutes.
- Feel free to get creative with your arm movements: Pump your arms like a runner, dig with your arms like a dog burying a bone, move your arms outward and inward like you’re doing the breast stroke, hold your arms out laterally doing small circular movements, or pump your arms with alternating jabs and upper cuts.
- Initiate the running movement by moving your quads as if you are pushing down to touch the floor.
- Keep your feet relaxed as you “run” for 30 seconds.
- Rest for 15 seconds and repeat.
Chest Run
Time: 1 Minute, 30 Seconds
- Make sure the water is at chest or shoulder height.
- Begin by engaging your core and lifting your legs toward your chest.
- Alternating legs, pump your quads up in short, quick movements.
- “Run” like this for 30 seconds.
- Rest for 15 seconds and repeat.
Bicycle Run
Time: 1 Minute, 30 Seconds
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- Engage your core as you lean back to float; lift and extend your legs in front of you.
- Pull your hips down so you can cycle your legs, bringing one leg in toward your chest as you push out with your other heel. Picture yourself on a bike and remember to engage your core with every movement.
- “Run” for 30 seconds.
- Rest for 15 seconds and repeat.
Cool Down
“For a cool down, we’ll do two of the same moves we did in our warm-up plus one new one,” Frydberg says. “Complete each exercise for one minute, repeating for two rounds.”
Gait Walk
Time: 1 Minute
- Stand tall and walk forward, keeping your arms straight and swinging them back and forth as you move your legs.
- Continue to do this for one minute.
Walking Lunges
Time: 1 Minute
- Step one foot forward into a lunge position while simultaneously bringing your arms out in front of you and “scooping” them back toward your sides, keeping them at shoulder height — like you are trying to part the water in front of you.
- Repeat with your opposite leg.
- Continue to repeat for one minute.
Rocker Walk
Time: 1 Minute
- Start by standing with your feet hip width apart; engage your core for balance.
- Rock back onto your heels and hold for one second.
- Then, rock forward onto your toes and hold for another second.
- Take one step forward and repeat.
- Repeat this sequence for one minute.
