Research shows that exercising in water improves flexibility while relieving stress. “Water tones the whole body, yet it also relaxes you, so it’s ideal for people with injuries and back problems,” says Nicole Forsythe, a water fitness instructor at the Delano Hotel’s David Barton Gym in Miami, who put together this 30-minute aqua circuit. Perform it in less than 4 feet of water and you’ll get toned—no swimming required.
Warm up by walking as fast as you can in the pool for 5 minutes or by doing high knee lifts for 3 minutes. Then complete three sets of each move, resting 15 seconds between each set. To boost intensity and calorie burn, throw in 3 minutes of high knee lifts after every two exercises. Repeat the entire workout 3 days a week, and soon you’ll be leaving that cover-up behind.
Dips (Targets chest, back, triceps, and shoulders)
Place palms flat on pool edge or grab gutter. Do a little hop and raise yourself up as high as you can by straightening arms. Hold position for a few seconds.
Keeping elbows close to body, lower yourself until elbows form 90-degree angles. Don’t let feet touch pool bottom. Raise and lower yourself for 10 to 20 reps.