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Aquatics: 30 Minute Shallow or Deep Water Work-Out with Water Dumbbells

30 Minute Shallow or Deep Water Work-Out with Water Dumbbells

DYNAMIC STRETCHING

  • Front to back leg swing- hamstrings, glutes and quads (20 reps)
  • Sideways legs swing- works adductors and abductors (20 reps)
  • Arm swings- works chest and shoulders (10 reps)

WARM-UP

  •  Flutter kick at the wall for a minute and then rest for 10 seconds (do this three times with resting for 10-15 seconds each time) **Reminder to kick from the hips and not your knees so you don’t injury yourself.

MAIN WATER EXERCISE

  • Tread water with water dumbbells pushing down towards the water for resistance (if you can swim, you can also go deep or to modify the work-out you can avoid treading water and stand shoulder with apart in the shallow end) Do this for 5 minutes, rest in-between for 20 seconds at the most then start up again.
  • Water Triceps’ Dip : with dumbbells push them behind you for 30 reps then break 30 seconds keep doing this for 5 minutes
  • Flutter Kick with dumbbells: Just like at the wall, flutter kick from your hips and not your knees. Do this for 5 minutes and rest in between for 10-15 seconds

COOL DOWN

  • Grab an aqua fitness pool noodle sit on it like a horse
  • Cross country on the pool noodle by alternating your opposite arm reaching and front of you and kick back your other while the other leg glides to the front
  • Do this for about 2 minutes
  • If you get bored with this exercise flutter kick with the pool noodle

STRETCH

  • Elbow pull for your arm pit
  • Wall press for your front shoulders
  • Wall leans for calves