Lower body; jog back to start.
Repeat, adding one lift each time until finishing 10 lifts total.
Technique tipDon’t rely on buoyancy to propel you.
Make your upper body do the bulk of the work.
Egg beater
Works:Works arms, abs, legs
Float upright in deep end.
Continue for one minute.
Rest 30 seconds; repeat up to three times.
Technique tipWater polo players rely on this maneuver to stay afloat.
The faster you move your feet, the higher you’ll drive yourself out of the water.
Try using only legs and hold arms overhead.
Bend slightly forward from hips and lean into kickboard.
Keeping hands firmly planted, drive alternating knees toward kickboard (as shown).
Continue for one minute.
Rest 30 seconds; repeat up to three times.
With hips lifted, roll onto left side, stacking legs.
Lift right arm and right leg out of water (as shown).
Repeat on opposite side for one rep. Do eight reps.
Technique tipUnlike on land, the challenge here isn’t to support your weight.
Instead, the trick is trying to stay steady.
Contract abs for added stability.
Continue for one minute.
Rest 30 seconds; repeat up to three times.
Technique tipFinding the rhythm can be tricky at first.
To help get the momentum, imagine you’re pedaling a bicycle and mimic the movement.
Stand, forcing kickboard to pool bottom.
Extend arms to sides and tread water with hands as you bring knees toward chest (as shown).
Technique tipThis move will test your balance!
To avoid wiping out, hinge forward from hips.
Release; jog back to start.
Repeat, adding one touch each time until you complete 10 touches total.
Technique tipThis move counts as calorie-scorching cardio, so keep up the pace.
Translation: Don’t lose speed on the turnarounds.
Bend left knee, balance on right leg and jump side to side 12 times (as shown).
Switch legs and repeat for one set.
Technique tipTo make it easier, start on both legs, gradually working up to one.
To make it harder, cup hands and push arms through the water, adding resistance.
