 | This 15 minutes shallow-end routine targets your chest and upper back muscles. To start, you will need aqua dumbbells/paddles for tougher resistance. If you don't have those, try to create resistance with your hands. It works by moving your arms separately and together in crossover motion all the way in and out. Then gradually increasing resistance by jumping. This continuous workout will help strengthen your chest and upper back muscles. |
 | Warm Up (2min): Start with high knee jogging on the spot with arm push for 30 seconds. Then jump lunges with opening and closing of arms for 30 seconds. Followed by another 30 seconds of leg jacks with arms opening and closing. Finish with 30 seconds of crisscross reach. |
Main Set (10 min):
1. Bend one knee in front and put your shoulders in the water. Hold aqua dumbbells in front of your body with your arms straight. Push your arms in and out. Use your chest and upper back muscles. Inhale as you open. Exhale as you close. Repeat for 2 minutes.- (see gif 3)
2. Perform the same exercise with one arm only. So keep your other arm still and straight in front of you. 1 minute for each arm. (see gif 1)
3. With both arms again, twist your forearms pointing your palms to the direction of your arm motion and perform the same exercise for 2 minutes. Feel more resistance in your upper back muscles. (see gif 2)
4. Combine all the 3 exercises for 2 minutes. First by alternating your arms (one arm at a time), then by twisting and last by opening and closing your arms.
1. Bend one knee in front and put your shoulders in the water. Hold aqua dumbbells in front of your body with your arms straight. Push your arms in and out. Use your chest and upper back muscles. Inhale as you open. Exhale as you close. Repeat for 2 minutes.- (see gif 3)
2. Perform the same exercise with one arm only. So keep your other arm still and straight in front of you. 1 minute for each arm. (see gif 1)
3. With both arms again, twist your forearms pointing your palms to the direction of your arm motion and perform the same exercise for 2 minutes. Feel more resistance in your upper back muscles. (see gif 2)
4. Combine all the 3 exercises for 2 minutes. First by alternating your arms (one arm at a time), then by twisting and last by opening and closing your arms.
 1. Alternating Crossover |  2. Twisting Crossover |  3. Arms Together Crossover |
With jumps:
Push out and in with jump jacks for 1 minute then with lunges with 1 minute. One jump as you open your arms and one jump as you close. Focus on your arms movement. Feel more resistance in your chest and upper back muscles.
Push out and in with jump jacks for 1 minute then with lunges with 1 minute. One jump as you open your arms and one jump as you close. Focus on your arms movement. Feel more resistance in your chest and upper back muscles.
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 | Cooling Down (2min): Put the dumbbells on the side and and with your hands open do a front step arms close exercise for 1 minute. Then a leg swing with crossover 30 seconds for each leg. |
Stretching (1min):
Hold a noodle (a rail/bar/edge of the pool) with two hands straight behind your back until you feel the stretch in your chest muscles for 30 seconds
Hold the other way in front and reach forward with your arms until you feel the stretch in your upper back muscles for 30 seconds.
Hold a noodle (a rail/bar/edge of the pool) with two hands straight behind your back until you feel the stretch in your chest muscles for 30 seconds
Hold the other way in front and reach forward with your arms until you feel the stretch in your upper back muscles for 30 seconds.
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