Deep-end Total Body Routine

This 30 minutes deep-end routine targets your overall body muscles. You will need a noodle or any floating device to support your body in the deep-end. It works by combining: Cross Country Skiing, Arms and Legs Adduction-Abduction and Criss-Cross Reach, in addition to shallow-end warm up exercises. The aim is to engage as many muscle groups as possible and to improve coordination-exercises-in-the-pool.htmlcoordination. 

Cross-Country Skiing with Hand Twisting

Warm Up (5 min): start by jogging on the spot for 1 minute. Followed by 45 seconds Jump Jacks and then another 45 seconds of Jump Jacks with Front and Down Arm Close. Then perform Cross-Country Skiing for 45 seconds without twisting and then 45 seconds with hand twisting. Finish your warm-up with one minute Criss-Cross Reach. 

Pre-Main Set (5 min)
Put the noodle between your legs (or use a floating belt or any other floating device) and start by jogging around in circles in the deep-end for 2 minutes. 

Main Set (14 min)
On the spot, perform cross-country skiing for 3 minutes as shown in gif (1). Then Arms and Legs Abduction-Adduction for 3 minutes as shown in gif (2). Followed by another 3 minutes of Criss-Country Reach as shown in gif (3). Finally, combine all the three together in a single exercise for 5 minutes as shown in gif (4). 

(1)

(2)

(3)

(4)

Tip: For more resistance you can use aqua dumbbells/paddles and aqua shoes.

Cool Down (5min):
​Finish in the deep-end by jogging for 3 minutes. Then move to the shallow-end and walk around for 2 minutes. Focus on deeper breathing during the cool down session.

​Stretching (1min):

Stretch and hold for 15 seconds:
1. Deltoid;
2. Calves;
3. Quadriceps;
4. Oblique. 

(1)

(2)

(3)

(4)

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