Issue 145

September 2016

Make the most of your vacation time by staying in shape in the pool

Whether you’re vacationing in the sun or lucky enough to live in a holiday hot spot, there’s no excuse to miss a good strength and conditioning routine just because you’re hanging out by the pool. Courtesy of FO’s sparring-partner publication, TRAIN, here’s the ultimate pool circuit to keep your cardio engine running hot throughout the rest of the summer.

Water Workout

Do each exercise for one minute, then rest for 15 seconds

1) Steps

Do high knees up and down the pool steps.

2) Tuck Jumps

Waist deep, try and jump your knees up to your chest.

3) Sprints

Run waist-deep in the water.

4) Shadow boxing

Throw punching combinations while submerged up to your chin.

5) High knees

Hold out your arms and drive your knees up to touch your palms.

6) Underwater press

Submerge into a squat with a weight, then stand and press it up.

7) Shadow kicking

Throw knees and kicks while you’re waist-deep in the water.

8) Bucket press

Lift a container and press it, full of water, above your head.

9) Stool swing

Use a stool or small table and swing it from side to side.

10) Pool jump

Leap out of the water onto the side of the pool.