pool exercise routine

Your New 20-Minute Water Exercise Routine

Water exercise offers benefits for everyone — from newbies to fitness junkies. But as you walk by the pool at your local fitness facility, it feels like there are two options for water exercise. You can swim lap after lap with the Master’s swim group or you can join the daytime water aerobics class and spend the hour rocking to the oldies. 

The participants in the Master’s swim group are serious swimmers, and it can be intimidating to hop into the shared lanes. The water aerobics class are more welcoming but the times don’t fit in your schedule. The music can be too loud, and the instructor is never in the water. Seriously? If you are going to get wet, she should, too!

You don’t want to give up on the idea, though.

With a Michael Phelps Signature Swim Spa, you can do a challenging water workout routine … or a not so challenging one. Work at your own pace, on your own time. You can even choose the temperature. (Say goodbye to that dreaded chill every time you lower yourself into the water!)

This total-body water workout routine is perfect for your Michael Phelps Signature Swim Spa and will take less time to complete than the drive to and from the gym.

benefits of exercising outdoors
Research shows that taking your workout regimen outdoors can enhance your experience. Outdoor workouts can reduce stress and lower your level of perceived exertion.

Benefits of Exercising Outside

While a Michael Phelps Signature Swim Spa can be installed indoors, many people choose an outdoor location. 

But the outdoor installation provides more than just additional space to enjoy your backyard pool alternative. 

Research shows that exercising outdoors can improve your mental and physical well-being. It can also help reduce stress, contribute to an overall sense of calm, and lower the level of perceived exertion.

Michael Phelps Signature Swim Spas are designed to be used year-round, no matter the climate. The premium swim spas feature full foam insulation, built-in heater, and an energy efficient design. 

swim spa water exercise routine
For a full-body pool workout, you can use resistance bands to tone and strengthen your upper body.

Total-Body Water Workout

Many people hop into the water to get in a quick swim or just move around for fun. This total body workout gives you a sample of the types of water exercises that you can do in a Michael Phelps Signature Swim Spa.

This water aerobics workout is time-based so that you can focus on your form rather than think about counting.

Before you get started, remember that exercise should not hurt. If you feel pain, stop. And don’t forget to breathe! You should take a breath with each repetition, during the “work” portion of the exercise.

Water Exercise Warm-Up

Running in place (2 minutes)

Quad stretch (30 seconds each side). Use your hand to pull your foot toward your bottom. You can use the opposite hand to support yourself on the side of the swim spa.

Hamstring stretch (30 seconds each side). Place one foot on a swim spa step and lean forward. You might also feel a stretch in your calves. The SoftTread NonSlip flooring system helps give you traction and prevents slipping.

Shoulder stretch (30 seconds each side). Bring one arm across the front of your chest. Use the opposite arm to bring it closer to your body.

Tricep stretch (30 seconds each side). Reach straight up, bend at the elbow, use your other hand to bring the arm closer to your ear.

Other stretchest to include in your water aerobics warm-up: chin to chest, turn head side to side, and arm circles.

pool exercise routine
For this 20-minute spa pool exercise routine, you can warm up with an easy swim. While we suggest breast stroke, you can also choose your favorite style of swimming.

Total Body Interval Workout for the Pool

This is a circuit-style workout. Move from one exercise to the next with little to no rest in between. You will need rowing bars, resistance tubing and aquatic dumbbells. 

  • Swimming breast stroke (2 minutes)
  • Rowing with row bars (1 minute)
  • Bicep curls with aquatic dumbbells (1 minute)
  • Chest press with row bars (1 minute)
  • Tricep extension with resistance tubing (1 minute)
  • One leg squats (1 minute each side)
  • Water Running (1 minute)

Water Exercise Tips

Rowing: Perform rowing motion in seated position. Keep core engaged and use arms equally.

Bicep Curls: Hold the aquatic dumbbells with palms facing forward. Bend at the elbows to bring the dumbbells to your shoulders. Pause and return to the starting position.

Chest Press: Facing the therapy seats of your swim spa, press the row bars away from your body. Pause and return to start.

Tricep Extension: Attach the resistance tubing to the stainless steel grab bar of your swim spa. Face the therapy seats of the swim spa and brace your core as you take a staggered stance. Hold the handle of the tubing above your head and bend at the elbows to bring your arms behind you. Straighten the arms to engage the tricep.

One Leg Squat: Stand in a split stance, with the front foot on a swim spa step. The front leg will be your working leg. Squat down so that your front thigh is parallel with the swim spa floor. Dig through the front heel to stand up with the back leg lifting behind you.

Water Running: For tips on how to aqua jog in a swim spa, check out this blog post!

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