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If you are looking for a way to have aerobic workout in the pool and improve your coordination at the same time, then this 13 minutes shallow-end routine is designed for you.
It is composed of popular jumping jacks, done with different arm positions and in different timing with legs. So this routine may not all be the jumping jacks you know, but it creates continuity and focuses on major muscle groups. |
Warm Up (2min)
Pre-Main Set (3min)
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1. Start with jumping jacks. Unlike on dry-land, don't move your arms above your head but only reach the surface and until your hands are parallel with the bottom of the pool. Repeat for 30 seconds.
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2. Repeat the same and this time close your hands together slightly in front of you, as deep as you can. Keep your arms straight. Perform for 30 seconds.
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3. Continue the jacks with your legs and close your arms (straight) in front of you, at your chest level. Then spread out again and align arms with shoulders. Perform for 30 seconds.
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4. Back to moving your hands by your side, but opposite to your legs this time. Slightly bend your legs out as you land. Perform for 30 seconds?
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5. Touch your hands down as you spread your legs. Close your legs as you spread your arm. Inhale as you spread out and exhale as you close in. Perform for 30 seconds
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6. Move your arms in front of you at your chest lever. Then out to the side, parallel to the bottom of the pool, and aid. Repeat for 30 seconds.
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Main Set (5 min)
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Combine all the above exercises. First by moving your arms and legs at the same time. Once by your side, once down and once in front of you. Exhale as you close your arms. Repeat for 2 minutes.
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Then by moving your arms opposite to your legs. Keep your arms always straight and slightly bend your legs out. Focus on creating a tough aerobic workout. Repeat for another 2 minutes.
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Finish the main set by performing jumping jacks with crossing legs and touching arms. Slightly bend your legs as you cross and as you spread and move your arms straight together all the way in and out. Repeat for 1 minute.
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Cool Down (2 min)
Cool down by walking sideways. Move your arms and your legs together in the same jumping jack motion (but without jumping) all the way out and in. Keep your back straight all the time. Don't cross your legs and don't put your hands out of water. Move 1 minute on one side and then 1 minute on the other side.
Stretching (1 min)
Finish this routine by stretching your targeted muscles like thighs (both inner and outer), shoulders, chest and upper back. Hold for 15 seconds for each muscle.
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