Summer is a lot of things. It’s endless beach days and evening bonfires. It’s family vacations and weekend camping trips. It’s backyard barbeques and homemade lemonade. And unfortunately, it’s record-breaking temperatures. Instead of skipping your workout and hiding out in the AC, head to the nearest body of water to beat the heat. Here, we’ve rounded up five exercises that will keep you fit and cool, all in one go. Aqua Jogging
Whether you’re battling an injury or simply need a break from the track or trails, aqua jogging is the perfect alternative to running. Aqua jogging is a simple workout that involves jogging in the deep end of a pool with a flotation secured around your middle section. It allows for a great cardio workout without the harsh impact traditional running puts on your muscles and joints. There are a number of workouts to choose from but a couple of favorites are challenging interval workouts or jogging for a set time period. Treading Water
Treading water is a simple workout ideal for all skill levels and requires no equipment except a body of water. This low impact workout is easy on the joints and is beneficial to your heart, lungs, abs, muscles, and circulation. Try treading with your arms above your head, at your sides like you’re jogging, or with hands tucked under your arms. Try different leg motions until you find what works best for you and slowly increase the duration as your stamina improves. Add a weight belt or vest for an added challenge. Hypoxic Training
Hypoxic training is a great way for surfers and free divers to practice their breath holding. Hypoxic training is ideal for surfers, free divers or anyone interested in working on their breath holding. This unique training technique teaches athletes to control their breathing by regulating air intake. Through hypoxic training, athletes limit their breathing to every three to nine strokes. The key to this training method is not to hold your breath, but instead slowly exhale underwater until you reach the desired stroke count. A good workout is between three to five 100-meter sets where you are breathing every three strokes on the first 25 meters, every five strokes on the next 25 meters, every seven strokes on the next 25 meters, and then every nine strokes after that. There are some potential dangers associated with hypoxic training so it is important to practice this technique under the supervision of a coach, trainer or experienced athlete. Flutter Kicks
Flutter kicks are a great way to exercise the hips, glutes and core. Flutter kicks are a simple exercise that engage the muscles in your hips, glutes and core. There are a couple of options when it comes to flutter kicks. For vertical kicks, head to the deep end (or water that’s deep enough) and flutter kick to keep your head above water. Alternatively, hold on to the edge of a pool (or dock, or other surface), stretch out your body horizontally across the surface of the water and begin kicking. Another option is to swim both freestyle and backstroke laps without using your arms. This drill will isolate your core as you work to keep you body positioned in the water. Pool Push-Ups & Crunches
Pool push-ups strengthen the muscles in your arms. Pool push-ups and crunches strengthen your arms and core (key muscles for surfing and SUP) and are a good add-on to any workout. The resistance of the water offers an added challenge and makes for a better workout. For push-ups, head to the deep end of the pool and place your hands on the edge, a little wider than shoulder-width apart. Raise your body out of the water, like you are getting out of the pool, until your arms are fully extended. Slowly lower yourself until your arms are back in the 90-degree position. Do two sets of 10 to15 push-ups. For crunches, hook your legs over the side of the pool and lower yourself completely into the water. Cross your arms over your chest or loop them behind your head for added drag and use your abs to sit up. Do two sets of 10 to 15 crunches.
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Summer is a lot of things. It’s endless beach days and evening bonfires. It’s family vacations and weekend camping trips. It’s backyard barbeques and homemade lemonade. And unfortunately, it’s record-breaking temperatures.
Instead of skipping your workout and hiding out in the AC, head to the nearest body of water to beat the heat. Here, we’ve rounded up five exercises that will keep you fit and cool, all in one go.
Aqua Jogging
Whether you’re battling an injury or simply need a break from the track or trails, aqua jogging is the perfect alternative to running. Aqua jogging is a simple workout that involves jogging in the deep end of a pool with a flotation secured around your middle section.
It allows for a great cardio workout without the harsh impact traditional running puts on your muscles and joints. There are a number of workouts to choose from but a couple of favorites are challenging interval workouts or jogging for a set time period.
Treading Water
Treading water is a simple workout ideal for all skill levels and requires no equipment except a body of water. This low impact workout is easy on the joints and is beneficial to your heart, lungs, abs, muscles, and circulation.
Try treading with your arms above your head, at your sides like you’re jogging, or with hands tucked under your arms. Try different leg motions until you find what works best for you and slowly increase the duration as your stamina improves. Add a weight belt or vest for an added challenge.
Hypoxic Training
Hypoxic training is ideal for surfers, free divers or anyone interested in working on their breath holding. This unique training technique teaches athletes to control their breathing by regulating air intake. Through hypoxic training, athletes limit their breathing to every three to nine strokes. The key to this training method is not to hold your breath, but instead slowly exhale underwater until you reach the desired stroke count.
A good workout is between three to five 100-meter sets where you are breathing every three strokes on the first 25 meters, every five strokes on the next 25 meters, every seven strokes on the next 25 meters, and then every nine strokes after that. There are some potential dangers associated with hypoxic training so it is important to practice this technique under the supervision of a coach, trainer or experienced athlete.
Flutter Kicks
Flutter kicks are a simple exercise that engage the muscles in your hips, glutes and core. There are a couple of options when it comes to flutter kicks.
For vertical kicks, head to the deep end (or water that’s deep enough) and flutter kick to keep your head above water. Alternatively, hold on to the edge of a pool (or dock, or other surface), stretch out your body horizontally across the surface of the water and begin kicking. Another option is to swim both freestyle and backstroke laps without using your arms. This drill will isolate your core as you work to keep you body positioned in the water.
Pool Push-Ups & Crunches
Pool push-ups and crunches strengthen your arms and core (key muscles for surfing and SUP) and are a good add-on to any workout. The resistance of the water offers an added challenge and makes for a better workout.
For push-ups, head to the deep end of the pool and place your hands on the edge, a little wider than shoulder-width apart. Raise your body out of the water, like you are getting out of the pool, until your arms are fully extended. Slowly lower yourself until your arms are back in the 90-degree position. Do two sets of 10 to15 push-ups.
For crunches, hook your legs over the side of the pool and lower yourself completely into the water. Cross your arms over your chest or loop them behind your head for added drag and use your abs to sit up. Do two sets of 10 to 15 crunches.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
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