Once in a while it’s nice to get off the fitness floor and jump into a new workout environment; literally. Even though the beach season is coming to a close, do this workout to give you another reason to be by the water and show off your results.
5 minutes of easy swimming any stroke.
Workout: Perform each exercise for 45 seconds quickly but controlled. Move directly to the next exercise until you complete all exercises. Rest 1 minute and repeat 3 more rounds. (click pictures to enlarge)
2. Punches – Get into a depth where your shoulders can be submerged when you stand with your legs wider than shoulder width and the knees are bent. Perform open palm punches by pushing your hand through the water and pulling the other hand back to the side of your chest. Rotate your hips slightly as you punch so you’re also incorporating your oblique abdominals.
3. Squat Jumps – Start with your feet shoulder width apart and squat down till your shoulders become submerged in the water. Explode upwards by thrusting your arms upwards and jumping out of the water as high as you can. Land with your knees bent.
4. Reverse Abdominal Crunches – Hold yourself in place on a step so your body floats to the top of the water. Contract your abdominals as you pull your knees in towards your chest. Hold for a second and then extend your legs back out.
5 minutes of easy swimming any stroke