15 minute workout for the pool

 Sure, you can jump in the pool and swim 100 lengths, but after a while that might get a little boring. If you're near a pool - on vacation, for example - you can also do it smarter and pop out a 15-minute full-body workout while swimming with lifeguard recertification

The density and resistance of water and the ability to stay afloat ensure that your training in the water is super effective . Because of this, you have to work harder to keep your head above the water and move forward than you have to do outside the water. As a result, you should see results in half the time of doing a 15-minute workout outside the pool. You do not put any strain on your joints and no one will notice that you are sweating.

Do all the exercises in succession and repeat the workout as many times as you want. Pop 15 minutes and then you can go back to your sunbed, or: if you're not on vacation, continue with the rest of your day!

Backstroke kick

1. Stand at a point in the pool where the water is approximately waist-high. Look towards the edge of the pool and make sure no one is standing or swimming behind you. Extend your arms overhead, bend your knees and push yourself backwards, as if you were doing a back crawl. Keep your arms stretched above your head.

2. Keep your head above water, breathe through your nose and use all your strength to kick your legs as fast as you can and get to the other side of the pool as fast as you can. This should feel like you are sprinting backwards. Once you have reached the other side of the pool, turn around and - without pushing yourself off - continue this exercise for 4 minutes.

Karnen

Good for: arms and condition.

1. Imagine a swimming dog and you've almost mastered the movement. Swim to a place in the pool where you can no longer stand. Raise your knees.

2. Instead of treading water, keep your legs still. Press your fingers together and make half cups of your hands. Keep your elbows at a 90-degree angle and move your arms forward and back to keep your head above the water. Keep doing this for 4 minutes with lifeguarding training usa.

Side twists

Good for: abs.

1. Find a spot in the pool where you can stand with your feet flat on the floor and your shoulders just submerged. Ext
end your arms in front of you and place your palms together.

2. Bring your arms as far to the left as you can without twisting your hips or shoulders. Tighten your abs and move both arms to the right and back to the left as quickly as possible in a powerful movement. Continue to make sure that you do not move the rest of your body. Keep repeating this exercise for 4 minutes.

Get-out

Good for: shoulders, chest, back and core.

1. Almost ready to go out of the pool. Swim to the edge where the water comes between your waist and your chest. Stand facing the side.

2. Place both hands shoulder-width apart and use the strength in your arms and core to push yourself up, as if you were trying to climb out of the pool. Slowly lower yourself back down and keep repeating the Get-out for 3 minutes.

3. swimming is good for your heart: Of course, all intensive exercise results in an increased heart rate, but swimming is slightly better than a round of jogging. Why? Because you breathe irregularly while swimming, your body learns to deal with oxygen more efficiently, since less of it is pumped through your body.

Also read about: The importance of good swimming gear while swimming laps