19 July 2026

Press Jogging: A Full-Body Workout for Cardio, Strength, and Coordination

Press Jogging is an aqua exercise that combines aqua jogging, as an aerobic movement, with strength training through arm extensions. Using just a pool noodle, this exercise will fire up your arm muscles while improving your endurance.

What really makes press jogging interesting is the use of a pool noodle, which works as both a floating aid and a resistance tool. If your arms feel tired, place the noodle under them and continue jogging so you don't stop your workout entirely while your arms recover.

Video: Aqua Press Jogging Exercise

This video shows the movement in action from multiple angles while illustrating the targeted muscles. If you don't see the video below, please disable your ad-blocker.

Press Jogging is a full-body aerobic workout that focuses on your triceps while continuously engaging your core and legs. In addition to the aerobic effect, the exercise also improves your coordination, stability, and body control.

If you are not a confident swimmer, strap an aqua belt around your belly for extra support.

Press Jogging Starting Position

Hold the pool noodle evenly on both sides to keep it flat and prevent it from bending. Your grip should be natural, comfortable, and not too tight. Slowly jog on the spot while holding the noodle down, and find your balance before moving the arms. Your body should be upright, aligned, and comfortably positioned.

Press Jogging Action

While jogging, move the noodle up and down behind your back in a comfortable range of motion. Press down, then let go to raise. Make sure to press with your big arm muscles like tricep, and not with your wrist. Your legs should jog in a steady rhythm, fast enough to make your breathing difficult.

Jogging With Alternating Arms

Performing the exercise with alternating arms may be faster, more aerobic, and easier to sync with legs. This style focuses less on muscle isolation and control, and leans more toward an aerobic workout.

Jogging Forward Arm Presses

To add more challenge, move across the pool while jogging and pressing the noodle. You will notice that your legs will work harder and that the coordination becomes more difficult.

Press Jogging Combinations

Pressing the noodle will tire your arms too quickly, so instead of pausing to recover, try combining the movement with core and lower body exercises. Side bends, for example, is a great movement that allows you to rest your arms on the noodle while focusing on your legs, obliques, and abs.

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