Category

Movement

Kettlebells and Martial Arts Motion

By | Movement

By Jodi Barrett, CEO, Kettlebell Kickboxing

What’s It All About?

Challenging, fun and has proven results! Kettlebells and Martial Arts Motion is the combination that will bring you a new and amazing workout. We use one of the most versatile tools in the gym, the kettlebell (KB), and we fuse it with martial arts motion – training your cardio, strength, and mobility all in ONE PROGRAM. Unique, innovative, and scientific – Kettlebell Kickboxing will Teach, Inspire and Transform your training.

What Makes It So Unique?

As you may know, KB exercises burn more calories in less time compared to more traditional workout regimens. Training with the KB engages multiple muscles while allowing less impact on the body and joints. This makes it possible to train a wide variety of age populations. The KB swing also introduces and focuses on the beloved hip hinge, which is a very important human movement pillar that is often not trained in our programming. Incorporating, the Martial Arts Motion and Martial Arts training interval allows you to train differently from your regular workouts and to work on your functional mobility. Plus, it is simply fun!

An Introduction to Kettlebell Kickboxing

To get started on our KB workout we are going to get you to do a three minute warm up that will get the muscles ready to be engaged throughout the training. Be mindful during the workout – if you ever need a break take one as you know your body better than anyone else. If there is an exercise that you need to modify, take note that this is your starting spot and that’s awesome because now you can measure your own success! Have an end goal of training each movement for one minute with a 15/30 second rest in between. Perform the exercises three times through. Always do ‘form over time’ as it is a great way to train safely, and if your form is not correct you can rest and then successfully start again. Remember to do a proper cool down at the end. We are going to build these motions separately then we are going to put them into our Kettlebell Kickboxing Complex.

Full Mobility Swing

  1. Lean over the KB, pushing the hips back and folding at the waist.
  2. Grab the KB by the handle.
  3. Drive the KB back and above your knees.
  4. Thrust your hips forward, squeeze your glutes, and stand up straight. Do not backward bend at the top of the motion. Be sure to create a non-stop fluid motion as you swing: with the KB going behind the knees then up to shoulder level.
  5. At the top of the swing, the KB should go no higher than chest level. Do not raise the KB with your arms. Your arms— as well as the KB—should remain weightless through the entire motion.

*Notice how everyone’s swing is slightly different, but the hinge remains a constant. Continue for one minute.

Push Kick – Mid-Rack Overhead Press (Inspired by Muay Thai)

  1. Stand in swing stance (a little wider than shoulder width).
  2. Hold the KB in a mid racked position – KB in front of your chest, holding it by the horns. Your elbows are bent and tucked into the body, while your wrists are straight and strong.
  3. Step back into a reverse lunge, push off the back leg bringing the same knee high then extending the leg – a push kick. Return your foot to where it started. Step back to the swing stance
  4. Overhead press the KB. If you are not ready to load the KB, then practice the motion without it first.
  5. Work on the right side then switch stance and mirror your actions on the left side. Train one minute each side.

Guards with Rotation (Inspired by Muay Thai)

  1. Mid-rack a KB and hold it tight to the body
  2. Raise your right knee up turning it out in a guard position then set it back down. Engage the core and maintain balance. Repeat with the left leg.
  3. Next round add trunk rotation. Lift right leg and rotate torso to the right, repeat left. If having trouble with rotation, just go back to focusing on controlling the hold of the guards.

Now making a Kettlebell Kickboxing Complex! We will merge all the exercises together and train three to four rounds of two minutes.

  1. Full Mobility Swing into Mid-Rack Position
  2. Reverse Lunge into Push Kick into swing stance – Over Head Press – repeat left
  3. Guard with Rotation right and left

Where to Find Kettlebell Kickboxing Canada

You can find us at www.kettlebellkickboxingcanada.com and get KBIA Level 1 Certified to start your teaching journey. You can also train online with CEO Jodi Barrett by purchasing our Home Fitness Programs including our newly released ABSolute AB program.

About Jodi Barrett

After 13 years of being a stay at home mom, Jodi Barrett found Kettlebell Kickboxing!  That journey took her to complete her KBIA-Master Level and MKC Certifications. Jodi teaches classes and certifies trainers across Canada.

Instagram: @kettlebellkickboxingcanada

Twitter: @kb_canada

High Intensity Interval Training: Why You Need to Be doing it More

By | Movement

By Kathleen Trotter, PTS, FIS

HIIT rounds out the top three Canadian Fitness Trends for 2020 and proves that results don’t always mean hours spent in the gym.

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

Movement of the Month: The BOSU Squat with Olympic Plate Press

By | Movement

By Coach Kennedy

The BOSU Squat with Olympic Plate Press is a great exercise to help you work on your coordination, balance, force gradation, proprioception, dynamic balance, and body integration.  When you consider winter sports like skiing and snow boarding, you can see how moving on a BOSU with your lower body, while adding movement in the upper body, and in different planes, can improve your play.

Let’s expand on a couple of these benefits.

  • Force gradation: This is one we don’t hear much about and yet it’s extremely important. It’s the ability to stay as steady as you can on the BOSU. This is only possible if the same amount of force is being generated with each leg. If force is balanced then not much movement, if not balanced then too much movement — which will take away from your endurance, causing you to step off. As well, consider muscular imbalances, if you have them they will force you into generating more force on one side, this can lead to injuries.
  • Coordination: This is important in every sport and this exercise will help you improve it. Squatting on an unstable surface while pressing out, in different planes, is a great way to help improve overall coordination.

Exercise Execution:

Start by standing on the BOSU, feet hip width apart, soft knees, core braced, shoulders in the “set position”, elbows flexed at ninety degrees while holding onto an Olympic plate. Begin by descending into the squat (work to your depth – ideally quads become parallel to the ground – 90 degrees at the knees) while simultaneously pressing out in front of you with the Olympic plate. Once you reach your end range in the squat, pause momentarily, and then begin to ascend while simultaneously drawing the Olympic plate back to its starting position. Repeat for the allotted reps or time.

Exercise Protocol:

Rep Range: 8 to 12 reps or 15 to 30 seconds depending on weight and goal.

ALWAYS regress and progress as needed. Not sure how?  Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his Coach Kennedy Mentorships, private coaching, program design, and assessment courses, foot workshops, and so much more! Coach Kennedy is also a Fitness Educator of LIVE education to the fitness industry, teaching for canfitpro, and EBFA- Evidence Based Fitness Academy (www.ebfafitness.com).

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager.  He is a three-time recipient of the canfitpro PRO TRAINER of the Year award, as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Managing Director of LIVE Education for HQ Consulting, an education training facility that he recently co-established. For more information visit www.HQconsulting.ca or www.KennedyLodato.com

Fascial Stretching: FST versus ELDOA — Part Two

By | Movement

By Kathleen Trotter, FIS, PTS

In part one of this article series, I highlighted how ELDOA and FST are similar — most notably that neither target one particular muscle or joint in isolation. Both approach the body as a “functionally integrated body” unified by fascia. Next, I provided a quick recap of what exactly fascia is — the link between all structures within the body. Lastly, I gave a brief explanation of FST — the oversimplified definition being a form of stretching “done” on a client by a practitioner to stretch fascial lines rather than muscles.

Here we look more closely at ELDOA.

ELDOA (LOADS in English) was created by the revered Dr. Guy Voyer. ELDOA postures allow participants to tense myofascial chains around the spinal segment they are attempting to address. The goal is improved spinal joint mechanics, increased blood flow, reduced pressure and rehydration of the spinal discs, improved muscle tone and posture, and increased proprioception and general awareness. In short, the goal is “postural normalization.”

ELDOA has evolved into a method (like Pilates) that anyone can use to maintain or improve spinal health, but initially Dr. Voyer created ELDOA to complement hands-on therapy — as homework therapists could give clients between treatments. He believes, as I do, that consistency is paramount; the best results come from treatment plus daily homework (versus simply passive treatment). Although group ELDOA classes exist, the emphasis is on daily self-practice. Dr. Voyer is known for saying, “You are your own best therapist.”

A Look at the Positives

Many of my clients see osteopaths or chiropractors and receive ELDOA postures as homework. Since homework is often given hastily after treatment, clients are sometimes unclear on form. Being certified in ELDOA allows me to help clients make sense of their homework.

ELDOA is realistic. Practice does not require a huge time commitment. The goal is to hold each posture for one minute. There is often strong client buy-in — most people will do something for a minute. Plus, the at-home, do-it-yourself, “you are your own therapist” approach allows clients to feel in control.

Clients appreciate the targeted approach. Participants are typically given only one or two postures targeted to their needs.

ELDOA complements other forms of exercise. It’s not about eliminating what a client likes; it’s about adding something to improve function, posture, and spinal health.

A Look at the Negatives

In addition to the expense of the course, not everyone loves the static nature of ELDOA. The postures are intense, but if your clients are looking for that “endorphin hit”, they often are not the people who buy-in to ELDOA.

Favourite Exercise — L5-S1 ELDOA

I never go to bed without doing the L5-S1 ELDOA. It puts my body in its happy place.

Start on your back, legs up a wall, pelvis flat on the floor. Straighten your legs, dorsiflex your ankles, and invert your feet. Lengthen through the crown of your head — like someone is magnetizing it to the wall behind you. Straighten your arms, externally rotate your humeri, and flex through your hands.

Hold. Breathe. Intensify the posture by simultaneously keeping your breastbone heavy and lumbar flat while extending through the heels, crown of the head, coccyx, and lumbosacral joint. Hold for up to one minute. Never come out of a move quickly. Slowly release one body part at a time.

Conclusion

Don’t mistake watching videos online for being certified. Either invest in the courses or refer out. Classroom time is needed both for hands-on practice and to understand factors of progression, contraindications, and scope of practice. Even when certified, don’t be a hero and try to solve someone’s undiagnosed back pain. REFER to a registered therapist. Neither technique is a panacea, and one certification does not make you a medical professional.

Ultimately, both ELDOA and FST are “tools” in your toolbox. I have personally found them useful, but my clientele is typically older. They appreciate the mobility and postural benefits, and regularly consult osteopaths and chiropractors, so they value my homework tweaks.

Are EDLOA and FST right for you? Only you know. If they are not useful now, maybe they will be in the future. Put this knowledge in your ‘back pocket’ for if and when it becomes relevant!

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

Strength Training for Women

By | Movement

By Kathleen Trotter, PTS, FIS

Increasing maximum strength results in many positive benefits – and one of them is not bulk!

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

 

Fascial Stretching: FST versus ELDOA — Part One

By | Movement

By Kathleen Trotter, FIS, PTS

When it comes to continuing education, I have always felt like a kid in a candy store — wanting to attend every course and certification out there! I have learned to temper this desire. Through experience, I know that not every course is worth my time and money — I have attended more than a few duds — and that even the “best” course taught by the “guru” of the minute is not necessarily the best relative to my business. I have learned the importance of being selective — I can do anything, but not everything

Two certifications I have found worthwhile are Fascial Stretch Therapy (FST) and Étirements Longitudinaux avec Decoaptation Ostéo Articulaire (ELDOA). Are they for you? Maybe – they both serve a purpose and have unique pros and cons.

The question is do the pros benefit YOU and your clientele? Only you can decide. In this article, we’ll look more closely at FST and touch upon ELDOA next month.

FST versus ELDOA

ELDOA and FST both understand the body as an integrated system. Instead of targeting one particular muscle or joint in isolation, both approach the body as a “functionally integrated body” unified by fascia. This spotlight on fascia facilitates their more “global” vs “local” analytical lens.

A quick review of fascia:

Fascia is widely distributed connective tissue composed of interwoven collagenous fibre bundles of varying density. Fascia has lubricating functions and insinuates itself between muscles, nerves, blood vessels, etc., providing structure and protection by sheathing the entire body.

Think of fascia as the link between all the structures of the body — it forms a continuum with other tissue structures, creating interconnections between muscles, etc., making the body a global structure. There isn’t a bone, muscle, organ, or nerve that isn’t linked within body.

FST

FST is an assisted stretching technique created by Ann and Chris Frederick. Although there are complementary homework exercises that address the fascia, the primary technique is performed by a certified therapist on a client — typically using a treatment table.

Goals include, creating optimal mobility of joints, releasing adhesions, mobilizing fascia, and increasing levels of relaxation through joint mechanoreceptors. Multiple techniques are utilized, including modified PNF (proprioceptive neuromuscular facilitation), circumduction, oscillation, and gentle traction. Pain is never allowed and is considered a negative response.

Think of FST as a dynamic mobility “dance” performed by a therapist on a client to address the various fascial lines (or sheaths): the superficial front line, superficial back line, lateral line, spiral line, deep front line, superficial front arm line, deep front arm line, superficial back arm line, deep back arm line, and functional line.

Details of each line are too extensive for the purpose of this article, but the net is, widen your lens — look beyond individual muscles. Have a client with neck and upper back pain? Consider their ankle and hamstring. If their superficial back fascial line (SBL) is tight, their neck pain could potentially be connected to tibialis anterior or hamstring tightness. (If this concept intrigues you, review Thomas Myers’ Anatomy Trains or Ann and Chris Frederick’s Stretch to Win.)

A Look at the Positives

You’ll have fewer cancelations. A client can still train even if they can’t or shouldn’t handle an intense workout — they are recovering from being sick, low energy, in post-race recovery, etc. The session goals morph into promoting blood flow, maintaining the habit of moving, improving mobility, and checking in on goals, progress, growth opportunities, etc. Also, FST keeps things interesting — for you and your client — and helps address a key physical need — mobility — which is typically lost at a rate of 10% each year unless one takes steps to mitigate that downward trend.

A Look at the Negatives

The course is a substantive investment (level 1 is five days and over $2000, and best results require a massage table), and although there are homework exercises, FST is primarily a manual mobility treatment done on a client. Thus, there is an issue of scale and physical burden on the trainer.

Favourite Exercise — Lower-leg Gastrocnemius/Soleus 

The client stands with their forearms on the wall, one leg forward in a calf stretch. The trainer sits behind the client on the floor, legs crossed around the ankle of the client’s back leg, grasping the back ankle. The trainer leans back while moving their upper body side to side as the client presses their hips forward. The trainer always attempts to “play the angles” of the stretch — to get as many of the fascial lines as possible

My runner clients love this! When I am lucky enough to have it performed on me, I feel as if I am floating as I run. Amazing.

Up next, the 411 on ELDOA — including my “go to” non-negotiable before-bed exercise — and a cautionary note on contradictions and scope of practice.

About Kathleen Trotter

Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach. Visit her at KathleenTrotter.com

Twitter: @FITbyKathleenT

Instagram: @fitbykathleent

Facebook:  FIT by Kathleen Trotter

Movement of the Month: Reverse Lunge Contralateral Barbell Split Squat to Standing Single Arm Chest Press

By | Movement

By Coach Kennedy

Winter is part of being Canadian, so there’s no point in complaining about it, it’s coming no matter what. So, learn to flow with it. Afterall, the change is nice. It allows us to do different things which benefits your brain and your body -.the brain because learning and doing new things creates and improves it’s neurotransmitters, and your body because adaptation will happen and unless we change the stimulus then we’re just going through the motions.

So, with the outdoor weather becoming much too cold to exercise in we move back indoors and into some barbell training – which leads me to the this month’s movement –

The Reverse Lunge Contralateral Barbell Split Squat to a Standing Single Arm Chest Press!

This is an under-utilized movement, yet one that offers so many benefits. One big benefit is dynamic balance – remember that your center of gravity which is about an inch below your belly button is constantly changing because of your movement, improving that cross-body core strength – think right leg, left hand and vice-versa, helping to integrate lower and upper body, and body awareness. It also helps to work your endurance, strength, and power; it helps to teach the body how to coordinate all of these muscles to work together like the body was designed, and it’ll make you stand out as a trainer and coach!

Exercise Execution:

Set your body in a split squat position, left leg in front, foot pointing forward, knee bent at 90 degrees while maintaining a tall spine. Your right leg extended behind, your knee just above the ground with the toes dorsiflexed. Take a hold of the barbell in your right hand and keep the arm extended. Begin by lowering your right arm until your triceps become approximately parallel with your back, just like you would do if you were in a supine position doing a dumbbell chest press, then as you begin to press forward simultaneously begin to stand up. Perform for the suggested protocol and then repeat on the other side. See the attached video as Coach Naval takes us through the movement.  Coach Ryan Naval is our head trainer at HQ Consulting (@coach.naval).

Exercise Protocol:

This movement can be performed for time or reps. If time is your choice, begin with approximately 30 seconds per side.  If reps are your choice, they can vary depending on the outcome. Perform higher reps for endurance (12-20) and lower reps (8-12) for strength.

ALWAYS regress and progress as needed. Not sure how?  Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his Coach Kennedy Mentorships, private coaching, program design, and assessment courses, foot workshops, and so much more! Coach Kennedy is also a Fitness Educator of LIVE education to the fitness industry, teaching for canfitpro, and EBFA- Evidence Based Fitness Academy (www.ebfafitness.com).

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach, and Personal Training Manager.  He is a three-time recipient of the canfitpro PRO TRAINER of the Year award, as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Managing Director of LIVE Education for HQ Consulting, an education training facility that he recently co-established. For more information visit www.HQconsulting.ca or www.KennedyLodato.com

Teaching Outside the Fitness Box

By | Movement

By Elizabeth Mooney

It is easy to find yourself in a “rut” as a fitness instructor. Your certifications land you many jobs at local gyms and fitness centers. However, only so much money can be made at these types of establishments. In addition, if you live in a small, rural community, these traditional options may be limited.

Enter Country Fusion®, a new fitness workout that incorporates country music and line dance.  Country Fusion members and instructors have become engaged in a whole new lifestyle and all of the new opportunities that come with it.

Most of Country Fusion choreography is actual line dances. These are dances that get your heart pumping at the fitness studio, but are also recognizable in the Honky Tonks. Country Fusion has capitalized on this unique aspect in many ways that other fitness instructors could replicate as well.

“Star Instructors” are hired to teach line dancing at private parties for birthdays, holidays, showers, etc. Instructors run dances at schools and hold after school programs for either students or school staff.  Country Fusion gets involved in charity events that may hire a country band or have a country theme. Instructors have participated in events at breweries, wineries, liquor tastings, and at stores that sell country wares. Additionally, corporate parties and wellness programs are eager to include workouts like Country Fusion for their employees.

Country Fusion recognizes the interests and needs of its members. Senior living homes hold fitness events with Country Fusion and instructors modify their line dances for the senior population. Many members want to practice and build their confidence with line dancing before coming to class, so I created an online tutorial Country Fusion program available for a monthly subscription.

The most common way that Country Fusion makes money is at bars and restaurants.  Instructors establish themselves at a local fitness center then encourage those same clients to attend a nightlife event. Sneakers are traded for cowboy boots! The instructor teaches a few dances and plays songs that participants know from attending fitness classes. Being visible at these nightlife venues brings new people into the gyms to take County Fusion once they see how fun it is!

Country Fusion has become the leading example of how instructors can get out of the gym and take a workout to new clients. The brand has set itself apart by being both a day out at the gym with your sneakers and a night at the Honky Tonks with your cowboy boots!

About Elizabeth Mooney

Country Fusion® is created by Elizabeth Mooney. Elizabeth has been a dancer since the age of 2 and has taught fitness for over 10 years. Past experience includes directing her own off-Broadway show in NYC, America’s Got Talent Season 6, and Mercedes Benz fashion week. Elizabeth’s personal achievements include being a finalist in the Miss Italia competition, Elite Model Management competition, Bikini USA, and in Miss Hawaiian Tropic. Being an accomplished actress, dancer, choreographer and model, Ms. Mooney has appeared in many television roles, including HBO’s “Boardwalk Empire”, and roles on USA’s “Royal Pains”. Her most recent film and television appearances have been as a featured dancer on the Stars network show “Power”. Certifications include AFAA Personal Trainer, Pole Dance, Barre Assets, and training in BOSU and Bootcamp.

www.countryfusion.net

Facebook: Country Fusion

Instagram: countryfusionllc

Movement of the Month: Cable Horizontal Split Squat

By | Movement

>By Coach Kennedy

With the fall season now in full swing, winter is not far behind. As we move many of our activities indoors, we also tend to spend more time at the gym, meaning as a trainer and coach we should always be looking for something new or different to add into our own training regiments, but also your clients.

The Cable Horizontal Split Squat is one of those movements that is more often than not performed incorrectly. The biggest error is that many perform this like a regular split squat, meaning the movement is performed vertically, an up and down motion as opposed to a horizontal motion. I’ll be showing you exactly how this movement should be performed and when done correctly, watch out glutes – here comes the fire!

Aside from it being a great exercise for the glutes, other benefits include, dynamic balance (remember that your center of gravity is constantly changing over your base of support due to the constant shifting back and forth, improving that cross body/contra lateral core strength), helping to integrate lower and upper body, and body awareness.

Exercise Execution:

Set your body in a split stance position, right leg in front, foot pointing forward, slight bend in the knee with a tall spine. Your left leg is straight behind you, on your toes. With the left hand, take hold of the cable and keep your arm extended. Begin by moving horizontally, not up and down. The idea is to shift through gravity by taking your right knee towards the second toe. Remember, it’s horizontal, not vertical. The arm holding onto the cable remains extended and locked with no change in its position.

Exercise Protocol:

This movement can be performed for time or repetitions. If time is your choice, begin with approximately 30 seconds per leg. If repetitions is your choice, they can vary depending on the outcome; higher reps for endurance (12-20) and lower reps for strength (8-12).

ALWAYS regress and progress as needed. Not sure how?  Find me at: kennedy@coachkennedyonline.ca.

About Coach Kennedy

Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CKM Mentorships, CK Private Coaching, AOW- Anatomy of Work workshops and courses, as well as a Fitness Educator of LIVE education to the fitness industry.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year Award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Director of Operations for HQ Consulting, an education training facility that he recently co-established. For more information go to: www.HQconsulting.ca or www.KennedyLodato.com

Jump In and Take Your Next Workout to the Pool

By | Movement

By Cat Kom

We’re not just talking about swimming laps, because you can absolutely get a body-sculpting weight-training session in a pool. So many people think of swimming as a cardio workout, but at Studio SWEAT onDemand, we think it’s an ideal place to gain power and build muscle. Seriously – your body weight is supported in water, so you can focus on building strength and flexibility. The buoyancy of a water workout is also perfect for people who suffer from conditions like arthritis, fibromyalgia, back pain, joint replacements, and balance issues.

On average, people burn about 500-600 calories during an hour of swimming, so, if you want the best pool exercises ever, dive into our easy-to-follow guide. We suggest anywhere to three rounds, depending on how much time you have to play.

 Weight Training Twist

It’s not all pool noodles and beach balls. You can actually buy pool weights, foam, and plastic dumbbells that work well underwater. These weights are perfect for building bulk – so, it’s time for you to change your perception around aquatic sports.

What it works: obliques, core, and quads

Here’s how to do it:

  • With both hands, hold your pool noodle or barbell shoulder height with arms straight in front of you.
  • Keeping your arms extended rotate your torso to the right while hopping your feet to the left.
  • Repeat by hopping feet to the right while twisting your upper-body to the left.
  • Repeat back and forth for 30 seconds.

Running in Place

No, you’re not dreaming – it’s really that hard to run in water. So, if you want the ultimate aerobic exercise, then try this new take on high knees. Just remember – slower kicking means less resistance, while faster kicking increases your resistance.

What it works: cardio, hip flexors

Here’s how to do it:

  • With your feet touching the floor, begin to run in place.
  • Go as fast as you can, kicking your legs and lifting your knees as high as you can.
  • Complete for 30 seconds.

Leg Lifts

This deceptively simple ab move is difficult enough on land, but in a pool? You’ll find that you’ll need extra core strength to keep your body from floating away AND push your legs through the water.

What it works: abdominal muscles, obliques, and hip flexors

Here’s how to do it:

  • Holding on to the edge of the pool, lift your legs together until they’re parallel to the floor.
  • Lower them down.
  • Repeat for 25 reps.

 Use Your Noodle

This one may require you to steal your kids’ pool noodle, but trust us, it’s worth it, and they’ll forgive you.

What it works: core, shoulders, and triceps

Here’s how to do it:

  • While on your belly floating in the water, hold on to a horizontal pool noodle.
  • Engage your core to hold your position, then push down the pool noodle with arms straight.
  • Complete for 25 reps.

Tuck Jump

Because it’s so high impact, not everyone’s a fan of the tuck jump. But, in a pool, treading water? You’ll experience that same heart-pumping cardio without being as hard on your knees as you add a bigger element of ab work into the mix.

What it works: core, quads, glutes, deltoids, chest, and lats

Here’s how to do it:

  • Make sure the water comes up to your shoulders.
  • While treading water (or with your feet touching the bottom of the pool), bring both knees up to your chest.
  • Extend your legs straight down.
  • Complete for 10 reps

A note to improve your pool workout: yes, you still have to drink water before and after your workout. Accidental pool water intake doesn’t count!

Just because a workout is creative and fun doesn’t mean it’s inefficient. If anything, changing it up with out-of-the-box exercises keeps you from getting stuck in a workout plateau and keeps you on your toes!

About Cat Kom

Cat Kom is a celebrated fitness trainer who launched a global movement to bring fitness to the masses, no matter their age, ability or skill level. Through her company Studio SWEAT onDemand, a fitness studio based in San Diego, California, she produces streaming workouts that can be accessed through their app, any internet browser, smart device or TV. As one of Huffington Post’s‘ Limit Breaking Female Founders,’ Cat has gained notoriety for her fat-torching classes featuring passionate trainers and real people, getting real results.