Workout Wednesday

***Check with a physician before beginning any workout posted below.

On-the-Go Total Body Workout

This workout is one of my favorites because I can do it just about anywhere. It gives me my cardio fix with low impact strength training and DOES NOT require anything but your body!


To begin I usually do 20-30 mins of cardio, but it is not necessary! This workout does a great job of making you sweat and keeping your heart rate up.

The Workout

100 Jumping Jacks

10 Pushups
20 Squats
10 Pushups
30 Lunges
10 Pushups
40 Calf Raises
10 Pushups
50 Second Wall Sit

*1 min break (make sure to stay hydrated!)

100 Jumping Jacks

20 Crunches
50 Second Wall Sit
20 Cross Crunches
40 Sumo Squats
20 Oblique Twists
30 Leg Raises (15 each side)
20 Leg Lifts
20 Squats

1 Minute Plank



Splash and Burn... Calories! A fun and challenging pool workout for even the least confident swimmer.

This workout was created by Fitness Magazine and looked like fun... so I tried it. Some of the moves were a flop and others actually really made me work!  

(Also, sorry about the date on the pictures... apparently it's no longer 2008. I guess I need to learn how to reset the date on my camera!)

I tried both ball sizes for some of the moves... the large one was somewhat comical :) I would recommend using a smaller ball, but one that will still add resistance when pressing it down into the water.

The Workout: 

1. The Otter Roll. Start by laying on your back with the your tummy pressed up towards the ball.  In one motion scissor kick your legs to propel your body in a "log roll" motion and end in the start position.  This one was fun for a few rolls until I began to feel dizzy.  I would nix this one from the workout for that reason alone, but it did certainly engage my abs and thighs! If you can do it, more power too you!  

Otter Roll Start Position

Otter Roll Half-way Position... only slightly awkward.

Otter Roll. After returning to start.

2. Ball Lever (Modified).  Begin lying on your stomach engaging abs and glutes for stability and press ball below you until elbows are just about straight.  In one motion bring the ball back towards your thighs and then return to start.  Challenge: In one motion bring the ball towards the surface above your head while still maintaining the plank like body position and then return to start. Do twenty reps.  Great core and upper body move!  

Ball Lever Starting Position

Ball Lever.  Bringing ball back towards thighs.

***Ball Lever Challenge Position

3.  K-Tread.  Can be done in the shallow end standing or in the deep end for more challenging cardio.  Begin with legs straight and pointing towards the bottom of the pool (or standing) with toes pointed.  Begin skulling motion with arms and hands to maintain your balance and kick the first leg forward.  Hold leg in this position for 5 seconds and then switch.  Do twenty reps each side.

K-Tread.  Kicking first leg forward.

K-Tread. And switch legs!

K-tread standing in the shallow end.

4.  Pike Skull. Begin in the shallow end by sitting back into the pike position, arms extended and begin skulling in place.  Once you feel like you have a stable pike position propel yourself across the pool by skulling.  This one was great for the core as you had to maintain the pike position while moving... engaged all sorts of abdominal, back and leg muscles (not to mention arm muscles from all that skulling!)   Skull end to end 5-6 times and rest.  Repeat in between each move!

Pike Skull Starting Position

Pike Skull. Starting to move forward...

5. Dolphin Kick. Disclaimer: For those of you that do not know I have swam competitively nearly my entire life, coached a swim team for two years and now captain my University's Water Polo Team. This is an EXTREMELY challenging kick and takes years to master... but don't let that dissuade you from trying it!  Make sure you are using your ENTIRE body when doing this kick, not just your legs.  The kick comes mostly from your core and your legs should follow, like a dolphin! Try the kick on your back with the ball pressed against your chest so you can watch the movement as you try it.  Make sure your knees do not bend excessively and stay mostly under the surface of the water.
Dolphin Kick with Ball.

Dolphin Kick without Ball.

 6.  Challenge move: Egg beater treading with ball raised above head.  Just as it sounds... tread for as long as possible!

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