Advanced Water Exercise Workout Routines – A Guest Post!

First of all, let me take a quick second to congratulate Stephanie Phelps! She’s the winner of the Stubb’s BBQ giveaway! Wohoo for Stephanie!

And now…

You may remember a post earlier this year here on the blog called “Basic Tips to Get Started with Aqua Aerobics”. (If you don’t remember it, feel free to review it by CLICKING HERE!) Since we’re headed for COLD again, it’s a great time for a follow-up post, don’t you think?


But what does aqua aerobics have to do with domestication? Well, I’m glad you asked!

The first rule of domestication should really be to take care of yourself, because if yourself isn’t taken care of, how can you take care of anyone else? And aqua aerobics is a great way to take care of yourself so you can be fit and healthy and have lots of domestic energy…especially in the cold winter months that are ahead!

Kaitlin Gardner from An Apple Per Day would agree with me, I’m sure – that, of course, is why she’s today’s guest poster! Let’s see what she has to say…


I love working out in the water because of the variety of exercises I can perform, and my ability to easily make the routine more of a challenge. I can either do more repetitions, or exert more force against the water, and it turns into an advanced workout session. I group my exercises by the type of benefit they give me.

Check out these great resources for more ideas about water workout routines you can try:

Here are my favorite exercises for a solid and varied workout routine:


Water plank. In chest deep water, I use a foam noodle – a long sturdy cylinder – and put my hands on it about shoulder width apart. As I sink down, the noodle keeps my head above water, and I hold that pushup position as long as possible.

Aqua crunches. I fold a towel lengthwise and put it on the edge of the pool. I put my arms up on it, and then let my legs dangle in the water. I bring my legs up to waist level, keeping my knees straight to maximize the effort. An alternative is to bring my knees up to my chest, while letting my legs fold under me.

Spiderman. This is the only exercise I’ve been able to get my kids to do with me. I tread water next to the side of the pool. I then run up the side of the pool and back down, starting with the opposite leg each time. If I do this 20 times, I’m really feeling my core.


Bicep curls. I use water weights for this exercise. The weights are smaller than I’d pick up in the gym, because the resistance of the water provides an additional element of work. I get in water that is neck deep, so the whole exercise will take place under water. I hold the weights by my side, then lift them up against my chest, and back down. 

Squats. I hold on to the water weights for this exercise, because it increases the effect. I get in water that is about waist deep and put my legs about shoulder width apart. I squat down, and then come back to the starting position. I keep repeating until really tired.

Aqua lunges. I start in waist deep water, then step out with one leg until my knee is perpendicular to the bottom of the pool. I return, then step out with the other foot. I make sure not to overstep, which would stress the knee. I’ve worked up to 30 lunges per side over time.


Aqua jogging. I just go to my community pool when the lap lanes are open, and begin moving up and down one in a good running posture. It’s great cardio, and if it’s too hot to run outside, I still get my cardio workout. I wear old sneakers to protect my feet from the rough surface on the bottom of the pool.

Kick boxing. This group class gives me all the cardio I want, plus allowing me to release some tension and frustration. Punching and kicking in the water is really satisfying, and I don’t risk falling. 

Zumba class. I finally gave in and tried Zumba. I was embarrassed to do all those sexy hip swinging moves on land, but in the water – hey, most of my body is underwater. I walk out of this class tired, but feeling great, which lets me know I really got in a super workout.

After a good hard workout, the rest of my day goes very smoothly. I’m relaxed enough to handle any family crisis like “where are my shoes?” that comes up.

Kaitlin Gardner started to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.


Thanks for sharing your passion with us, Kaitlin! So what do you think? Have you ever participated in aqua aerobics? Do you think it would be a good fit for you?

Due to the amount of comments from all of my wonderful readers, it is not always possible for me to respond to each one. However, I absolutely do read them all, and if you’d like to address something specific, or have a question for me, please don’t hesitate to email me at I will respond to your email as soon as possible! Thank you for visiting the blog!

56 thoughts on “Advanced Water Exercise Workout Routines – A Guest Post!

  1. I wish there was a pool near me that I could join that wasn’t crowded! I love water aerobics. It is so much easier on your body but gives a better workout actually!

  2. The exercises listed are great for the fit and healthy. However, I sound a warning for those who aren’t young or fit. Six years ago, I took water aerobics on the doctor’s recommendation after hip operations. I chose the one for the over 60s and after an evaluation, I started. However, during one session, I must have strained my hip because I suffered a lot of pain and had to cease the activity. I now walk with a bad limp.
    So, use the exercise to keep fit and trim so you can look after everyone else.

  3. I have seen aqua aerobics and aqua zumba at my gym, but I Have yet to try them. Actually, I probably won’t because I can’t swim and I am scared of the water……..Supposedly they are an awesome workout.

  4. I love exercising in water. It feels like you aren’t putting in the effort but still getting all the benefits. After my hip revision, I did water therapy and loved it.

  5. I think that this is something that I would really enjoy. I appreciate the insight! I read a lot of work out inspiration and have yet to read a thoughtful post on working out in the water. I also that it is important to change up my routine to keep myself motivated and challenge my body. This sounds like a good option for me!

  6. Great article! I have never taken water aerobics. I love to see that these exercises work and that they can be effective.

    I see some of these would be good for core strength (which I totally need LOL).

  7. I took a water aerobics class several years ago and very much enjoyed the mobility in the water. The jumping around is very easy on the old joints and bad back. Now, I’d like to do that again!

  8. I used to do water aerobics back home, we had a pool so it was easy to do. Now I would need an indoor heated pool as it is a bit too cold here! I miss doing the water aerobics, it was perfect for times like these where my activity is limited as a runner due to an injury.

  9. I took water aerobics in college and loved it! I was so surprised how quickly I was gaining strength in the water. Our new community has a year round pool. I should take advantage of it and try some of these out soon.

  10. Water exercise is supposed to be so good for you because it’s low impact. I’d love to swim more because of that and other reasons. Another big plus about exercise in the water is you probably wouldn’t sweat as much if the water was cool … which I know it’s good for you but I’ve never been a fan.

  11. I tried aqua zumba at our gym and thought it was so fun! I have never sweat when in water before, but I sure did get a good workout that day. I’d love to go back and try another class again soon!

  12. I have never tried it, either. And it gets so cold out here in Chicago, not sure if I want to go in the water….lol. But I am sure, it would be so much fun to do some of those – I always admire people who do!!

  13. Never thought of doing water aerobics but I’ve heard wonderful things about it from my therapist. Great post and I’m going to check out a few more of these for myself.

  14. Water & myself don’t mix at all, but this does sound like a pretty fun workout. I may have to mind over matter it on this so I can try at least some of it out. Hopefully I won’t drown! LOL

  15. Haven’t been in a pool in such a long time. I need to start working out and getting into shape. All the moves you mentioned about sounds so much better with the “aqua” in front of it lol Less painful ehhehe

  16. Fantastic goods from you, man. I’ve understand your stuff previous to and you are just too wonderful.
    I really like what you’ve acquired here, certainly like
    what you’re stating and the way in which you say it. You make it entertaining and
    you still care for to keep it wise. I cant wait to read much more from you.
    This is actually a great site.

  17. Pingback: Home Matters Linky Party #10 |

  18. Pingback: Home Matters Linky Party #10 and a Blogger Opp - Intelligent Domestications

  19. Pingback: Home Matters Linky Party #10 and Meet Our New Co-Host

  20. Pingback: Pintastic Pinteresting Party #35 - Blessed Learners - Our Journey of Learning

  21. Pingback: On the Road in October! |

  22. Great article! Research shows that people who exercise on the water can burn as much body fat and build as much muscle as those who engage in land-based workout routines.

  23. Pretty component of content. I just stumbled upon your
    site and in accession capital to claim that I get in fact loved account your weblog posts.
    Any way I will be subscribing on your augment and even I achievement you get admission to constantly

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.