Pool PT

I didn’t even think to show a picture on yesterday’s post of the bathing suit I ended up getting. It’s a Speedo swim dress. I wanted to get a bathing suit that would hold up to frequent pool usage and that was meant to swim/exercise in opposed to beach wear. Although it is a swim dress it is a fitness suit, designed for swimming. It is hella comfortable and I love it.

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*Images from the Speedo website

I also love the fact that the on post gym has an indoor pool that opens at 5a on weekdays. This morning I was at the pool at 5a on the dot, with Paul by my side, for my morning workout.

After I had bought the suit Sunday I went to the pool with Paul so he could show me what the soldiers do during their pool PT sessions. I am not a great swimmer so I wanted to incorporate more exercises into my workout in addition to swimming laps.

This morning I took the exercises Paul taught me and created my own routine.

I thought I would share in case you are looking to add something new to your workouts.

Equipment Needed:

Pool (Aqua Fitness) Dumbbells-2

Buoyancy Belt

Using pool dumbbells do 20 reps each of;

Jumping Jacks- One dumbbell in each hand. Arms stay under water the whole time. Should have resistance on dumbbells in both directions

Push Ups- One dumbbell in each hand, under water. Slightly hunched over. Arms in front of chest with elbows bent. Push the dumbbells out in front and bring back in towards the body. Arms move like they would in a pushup while body remains in the same position.

Dips-One dumbbell in each arm, underwater. Knees slightly bent. Arms at side, hip level, with bent elbows. Push dumbbells down while straightening arms. Pull back to bent position.

One minute of cross-country skiing using dumbbells. Keep dumbbells under water. Move in place like you are cross-country skiing- alternate arm/leg movement back and forth.

One lap each;

Arms only-Take one dumbbell and place it between your legs down towards the knee. Swim one lap using just your arms. If you don’t have dumbbells try crossing your legs at the ankles and swim using your arms only.

Legs only- Take one dumbbell in each hand and swim with arms straight out in front, kicking only. If you don’t have dumbbells then just extend your arms in front and kick only.

Bicycle- Take one dumbbell in each hand and hold them underwater by your side. Bend forward and move your legs in circles to simulate riding a bicycle. If you don’t bend forward then you will end up staying in place.

Freestyle with dumbbells- Take one dumbbell in each hand and swim freestyle. This is a difficult exercise because of the added resistance of the dumbbell moving through and out of the water. You will feel the burn 🙂

Running- strap on the buoyancy belt and run (make sure to use your arms, too) one lap

Repeat both the exercise and laps

Once I completed two rounds of exercises and laps I swam regular laps (alternating breast stroke and freestyle) for ten minutes.

It was a great workout. I was in the pool for 45 minutes and it felt great. I have decided to make it a very regular part of my routine. So I am going to make that routine above my Wednesday and Friday workout and then on Sunday I will hit the pool again but probably just for lap swim.

Do you workout in the pool? Do you have any fun exercises or routines you would like to share?

Thanks for reading!

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March 14, 2012. Tags: , , , , , , . Exercise, Fitness, Swimming.

One Comment

  1. sweetopiagirl replied:

    Reblogged this on Inspiredweightloss.

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