Pool Workout with Water-Filled Weights
A 20-minute aqua fitness routine for waist-deep water: empty weights for underwater moves, filled weights for moves above the surface.
Last updated
- Level
- All levels
- Time
- 20–25 min
- How often
- 2–3 days a week
How to do this workout
Stand in waist-deep water. Work for the time listed, rest 15–30 seconds, and move to the next exercise. Repeat for 2–3 rounds.
1. Squat with Alternating Wave
45 seconds
Fill: Empty
Keep the weights underwater as you punch, so the water provides the resistance.
2. Svend Press
45 seconds
Fill: Empty
Hold the weight just below the surface and press it forward and back through the water.
3. Side Bend
30 seconds per side
Fill: Empty
Underwater the weight floats, so the work is pushing it down as you bend.
4. Lateral Raise
30–45 seconds
Fill: 1–3 lb each
Raise the weights out of the water to shoulder height.
5. Shoulder Press
30–45 seconds
Fill: 2–5 lb each
Press while standing, with the weights above the surface.
Tips
- Rule of thumb: if the weight stays underwater, use it empty; if it comes out of the water, fill it.
- If pushing an empty weight under is too hard, add a little water so it floats less.
- Chlorine and salt water won’t harm the weights. Empty them and let them air-dry after your swim.