Waterx, or Water Exercise, incorporates weights and weightlifting moves in the water. This mode of strength training gives you added resistance from the water, working your muscles in new ways than solely lifting weights on land, in addition to high intensity interval training to round out your total body fitness routine.
The swimming brand Speedo came up with WTRX (Water Xtreme) bootcamp-style water classes to bring new life to traditional aqua classes. I took this concept, and a push plate from Speedo, developed specifically for this new way of aquatic training, and made up my own version of a water weights workout, calling it waterx, that you can do anywhere you have a pool, inside or out, year round.
If you want to add an endurance training element to this workout, try doing your waterx workout after a pool swim, or run or bike to the pool prior to lifting, then run or ride back after, for the ultimate combo.
Waterx Water Weights Workout
20 rubber coated kettlebell swing squats in chest deep water
20 push plate bicep curls/triceps push downs in chest deep water
20 push plate horizontal obliques first round/vertical obliques second round
4 pool lengths sprint with a kickboard doing freestyle kick for interval training
20 push plate clean & presses moving from deep to shallower chest high water & back
(Wear goggles for these to go under the water then jump up out of the water with a squat/jump/kick)
20 bicep curls with rubber coated dumbbells
20 tricep kickbacks with rubber coated dumbbells
4 pool lengths sprint with a kickboard doing butterfly kick for interval training
20 kettlebell plyo squats in chest deep water
20 front deltoid raises with dumbbells
20 side deltoid raises with dumbbells
20 rear deltoid raises with dumbbells
Keeping shoulders underwater
4 pool lengths sprint with a kickboard doing breaststroke kick for interval training
20 lunges with dumbbells right leg in chest deep water
20 lunges with dumbbells left leg in chest deep water
Round 1 face the shallow end of the pool floor incline/round 2 face the deep end
20 kickboard underwater press ups
20 kickboard floating press downs
4 pool lengths underwater medicine ball weight carry for surfer-style interval training
Waterx is one of my favorite outdoor summer workouts and another way to stay fit in the pool.
Jennifer Strong McConachie is a multi-sport endurance athlete competing in running, swimming, triathlons, adventure racing, and various paddling sports. She has trained for mountain assents including three of the Seven Summits around the world. She has a degree in Journalism, Mass Communications and Public Relations as well a several certifications in fitness teaching including from the American Council on Exercise. She is the author of GO FAR: How Endurance Sports Help You Win At Life.