The only workout you need this summer


The temps have finally warmed up which means pools have officially opened for the summer. While lounging on the deck may sound better than taking a few laps, working out in the water is a great way to get toned while staying cool. We gaurentee this routine will take your workout to another level—all you need is somewhere to swim and a pool noodle to build a strong core.

The cannonball

With the noodle wrapped around your back right below your under arms and hand on either side, float in the deep end. Keep your feet together and toes pointed as you extend your legs down toward the bottom of the pool. Keep your core tight as you raise your knees toward your chest. Hold this for a few seconds, then straighten your legs again.

Reps: 20

The stair master

Start this move with your feet on the pool later and your hands shoulder-width apart, arms extended, holding the noodle. Engage your abs as you use your arms to push the noodle downward to the bottom of the pool until you have reached plank position. Be sure to keep your arms straight as you hold for 30 seconds. Then, return to your original position.

Reps: 10

The anchor drop

This move begins with your hands on either side of the ladder. Keep the noodle under your stomach while your legs float, extended, behind you with your feet together. Tighten your core as you lower your legs towards the pool bottom. Your body should forma a right angle as shown in the image. Return to your starting position. 

Reps: 20

The deep-sea dive

Stand in waist-deep water with your feet hip-width apart. Hold the noodle on the surface of the water with hands a bit wider than shoulder-width apart. Press the noodle down as you raise one leg upwards behind you. Your leg should parallel with the bottom. Once you complete all the reps on one leg remembers to switch to the other!

Reps: 10 on each leg


The butt sculptor

To get this move right, start in chest-deep water, holding the noodle slightly underwater with your hands slightly wider than shoulder-width apart. Submerge the noodle to your knees as you squat. Turn your torso to the right, moving the noodle with you as you rotate. Return to center. Squat again, this time turning to the left for one rep.

Reps: 20

The synchronized slimmer

Float on your back, with the noodle under your knees and your arms extended to the sides. Do a crunch, bring your hands towards your knees as shown in the picture. Return to your original position.

Reps: 20


The liquid lunge

Stand in chest deep water with your feet hip-width apart. Hold each end of the noodle in your hands, bending it into the shape of a “U”. Push the noodle down as you lift one leg and step over the noodle into a lunge. Step back into your starting position. Repeat the lunge with your other leg. 

Reps: 10


Do you ever workout in the pool? Share in the comments below!  

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by Mallory Walker | 2/1/2016