Tone Up By Making Waves

11 09 2014

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.

Warm-up:
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)

1. High Knees – Start with one knee up and the other one on the floor. Switch knees by driving the knee on the floor up to your chest as you thrust the raised knee back down to the bottom.
High Knee End High Knee Start

 

 

 

 

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.
Punches StartPunches End

 

 

 

 

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.
Jump StartJump End

 

 

 

 
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.
Crunch StartCrunch End

 

 

 

 

Cool Down:
5 minutes of easy swimming any stroke