• JOG AND KICK.
Muscles targeted: Quads, hamstrings, back, triceps and core.
With straight arms, hold the long sides of the kickboard above your head. Alternate lifting your knees to your chest eight times. Then, push the kickboard down into the water to chest level so one side is facing you. To keep the kickboard under the water with straight arms, you’ll need to squeeze your shoulder blades together engaging your triceps and back. As you hold the kickboard, alternate kicking your bottom, doing hamstring curls eight times. Repeat the entire exercise eight times, trying to increase your speed. It should be difficult to breathe by the time you’re done.
• PUSH AND LIFT.
Muscles targeted: Chest, core, legs and glutes.
Begin with your feet together, holding your kickboard against your chest. Step one foot forward into a lunge position, pushing the kickboard forward so your arms are straight. The deeper the kickboard is, the harder this exercise will be. Hinge at the hips and lift your back leg up as if you are trying to kick your foot out of the water. Point your foot and pulse your back leg up so that your foot flutter kicks out of the water six times. Lower your leg, step back together, bringing your kickboard back to your chest and repeat on the other side. Continue alternating right and left for a total of eight times.
• COWBOY KNEES.
Muscles targeted: Obliques.
Hold the kickboard behind your head to help open your chest. Turning out from your hips, lift your right leg up. As your knee lifts, your upper body should also lift up and over toward your knee so your knee and elbow come closer together. Repeat 10 times on the right side and then 10 times on the left. Finish by alternating right and left at a quick pace 10 times.
• BYE-BYE SADDLEBAGS.
Muscles targeted: Outer thighs and glutes.
Hold your kickboard on your left side for support. Your left forearm rests on the board and your right arm crosses in front of your body so your right hand can also rest gently on the board. The kickboard will help support your balance. Let your left leg turn out (your knee may bend slightly — this will be your supporting leg). Lift your right heel up to the side to hip level. Lift and lower 10 times. On your last rep, keep your leg lifted and pulse it up 10 times. Repeat on the other side.