Jump and Climb

It may sound easier than it is, but this gets harder the longer you do it, can be very exhausting and will wear you out quickly. Prepare for some well earned rest in the pool afterwards.

This challenging fun workout combines jumping into deep water, climbing out without using steps, treading water, and adding layers of clothing to increase difficulty. It is a full-body exercise that improves strength, endurance, and cardiovascular fitness while also being enjoyable.

For one minute jump into deep water and immediately climb out, do not use the steps. Pushing yourself up is the hard bit, jumping in is the fun reward. Repeat as often as you can. Five times is quite good. Ten times would be great. Then tread water for 3 minutes.

Instructions

1. Find a safe location with deep water (at least 3 meters) where you can jump in without hitting the bottom. Make sure there are no obstacles or hazards nearby.
2. Warm up for at least five minutes by doing light exercises such as jogging, jumping jacks, or dynamic stretching.
3. For 1 munite jump into the deep water and submerge completely before climbing out. Repeat this process as many times as you can, aiming for a minimum of five jumps, but ideally ten or more.
4. After each jump, immediately climb out of the water without using any steps or handrails. This will test your strength and endurance while also improving balance and coordination.
5. Once you have completed all your jumps, tread water for 3 minutes, then rest to recover before starting another round. Next put on more clothes and do it again.

To make this workout more challenging and improve overall fitness, add layers of clothing before each round. Start with light clothes such as a t-shirt and shorts or leggings, then gradually increase the weight by adding sweatshirts, hoodies, pants, and canoeing cagoules. Feel the difference.

Add more clothing layers until you reach the limit of your strength or can comfortably complete a minute jumping in a jogging suit. This will help build muscle endurance while also improving cardiovascular fitness and burning more calories.

Boat Climb

A variation of the above, this workout combines climbing into an inflatable boat, jumping back into the pool, treading water, and adding layers of clothing to increase difficulty. It gets much harder in waterlogged clothes because the boat is not as stable as the poolside. It moves and gives under weight, may even capsize. It is a full-body exercise that improves strength, endurance, and cardiovascular fitness while also being enjoyable.

1. Anchor the boat in deep water (at least 10 feet) where you can jump in without hitting the bottom. Put the boat in the middle of the pool, far away from the edge to avoid injury. Make sure there are no obstacles or hazards nearby. Make sure it is stable and secure before starting your workout.

2. Warm up for at least five minutes by doing light exercises such as jogging, jumping jacks, or dynamic stretching.

3. Swim to the boat and climb in. If more than one swimmer, one can hold the boat whilst the other gets in.

4. Jump from the boat into the pool. Climb back into the boat, stand up, and fall into the water in over the side. This may sound easy until you do it for a full minute or more. Unlike the pool side, the boat moves about, more so when several people do this exercise at once. Great fun.

5. Once you have completed all your jumps for at least one minute, tread water for three minutes to rest and recover before starting another round. Repeat with more clothes until exhausted. This will test your strength, balance, and coordination while also improving agility.

Safety Notes

• Do not attempt this workout alone. Have someone nearby who can assist you in case of an emergency.
• Start with fewer jumps and gradually increase the number as your strength improves. Do not push yourself too hard, especially if you are new to exercise or have any pre-existing health conditions.
• Beginners should wear a life jacket or other flotation device when jumping into deep water. This will help them stay afloat if they become tired or unable to climb out.