 | This shallow-end routine aims to boost your chest and upper back muscles through a series of continuous aqua dumbbells exercises that target those major muscle groups. This routine also focuses on working your inner and outer chest muscles separately and then combining them all together. If you don't have aqua dumbbells you could still perform this routine but of course it won't be as effective. |
Warm Up (3min)
 | Start by jogging on the spot for 30 seconds. Then jogging with arm extension for 45 seconds. Followed by a 15 seconds of sprinting on the spot. After that, do some lunges while pushing arms in & out for 30 seconds. Hold the dumbbells and finish your warm up session with 1 minute on the spot jogging & pushing arms alternately. |
Main Set (8 min)
Starting Position:
Stand in the shallow-end and bend one leg in front to allow your shoulders to go under water. Keep your other leg behind straight. Hold the dumbbells with two hands in front of your torso and parallel to the bottom of the pool.
Stand in the shallow-end and bend one leg in front to allow your shoulders to go under water. Keep your other leg behind straight. Hold the dumbbells with two hands in front of your torso and parallel to the bottom of the pool.
 | Action: 1. Hold the dumbbells with your arms closed in front of your torso and push forward until you stretch your arms. Then pull back to return to the starting position. Feel your inner chest and upper back muscles. Repeat for 1 minute. |
 | 2. Perform forward arm circles for 1 minute. Pull with your arms out (slightly wider than your shoulder width) and push with your arms closed in. Use your inner chest and upper back muscles. Inhale as you spread and exhale as you push the dumbbells. |
 | 3. Repeat the same exercise as in #1 for another minute but this time with your elbows out and the dumbbells slightly wider than your shoulder width. Do not push the dumbbells to the side but continue pushing forward, at your torso level. Feel your outer chest and upper back muscles. Inhale as you pull and exhale as you push the dumbbells. |
  | 4. Perform backward arm circles for 1 minute. Do not twist your hands as you spread your arms. Keep them still instead and focus on your outer chest muscles as you spread and upper back muscles as you pull. Inhale as you open your arms and exhale as you close. 5. Push the dumbbells forward once with your arms closed and once with your arms open. Repeat for 1 minute |
 | 6. Reversing the circles for 1 minute. First push in a forward circle and then backward. Make sure to do a full circle in both directions. |
Finally combine 5 and 4 (in that order). Focus on using your chest and upper back muscles with each move and make sure to breathe properly by inhaling as your arms go out and exhaling as they go in. Repeat that combination for 2 minutes.
Cool Down (1 min)
 |  | Put the dumbbells on the side and return to the starting position again. Move straight arms in crossover motion in and out for 30 seconds. Inhale in and exhale out. Then bend your elbows (shoulder width apart) and stretch your arms forward then bend backward again. Stretch once with inhale and once with exhale. Repeat for 30 seconds. |
Stretching (1 minute)
 Hold a noodle/rail or any other object behind. Reach until you feel the stretch in your chest muscles. 15 seconds. |  Hold a noodle/rail or any other object in front and push your torso forward. Reach until you feel the stretch in your upper back. 15 seconds. |  Put your arm across your chest and use your other hand to push your elbow in until you feel the stretch in your deltoid. . 7 seconds for each arm. |  Put your hand behind, in the middle of your back and use your other arm to push your elbow down until you feel the stretch in your triceps. 7 seconds for each arm. |
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