Kickboard Bootcamp Workout

Wednesday, January 10 2024

Kickboards aren’t just for swimming. They can create powerful drag resistance in a water fitness workout. Kickboard Bootcamp with Jackie Lebeau is a 50-minute pool workout that alternates two exercise stations, one with a kickboard and one using the pool wall. Enjoy a water workout that includes cardio, core and muscle conditioning and can be performed in either deep or shallow water, or both. 

Kickboard Bootcamp was designed to provide water exercise enthusiasts with lots of options. This water exercise video was filmed with two participants and two exercises stations, one with a kickboard and one using the pool wall. If you exercise with a buddy, you can follow exactly as is. If you exercise on your own, you can choose kickboard for the first two timed intervals and the pool wall for the following two, or choose all kickboard or all pool wall. As mentioned above, other options include doing the workout all deep, all shallow or half and half.

This pool workout includes a short warm-up and cool down and six exercise segments.  If you are exercising with a buddy, follow the video as is and switch stations when prompted. If you are exercising on your own, consider following the recommendation in the outline below, or change it up to suit your needs and goals.
Segment 1: (5:00 minutes) Warm-up
Segment 2: (5:30 minutes) Timed Interval 1 (choose kickboard station)
Segment 3: (6:00 minutes) Circuit (follow as is)
Segment 4: (5:30 minutes) Timed Interval 2 (choose wall station)
Switch depths if you want or stay at your preferred depth
Segment 5: (5:30 minutes) Timed Interval 3  (choose wall station)
Segment 6: (6:00 minutes) Circuit (follow as is)
Segment 7: (5:30 minutes) Timed Interval 4 (choose kickboard station)
Segment 8: (6:00 minutes) Cool down/Stretch

Once again, you can choose do all of the wall exercises in the first half and all kickboard in the second if you want. If you don’t have a kickboard available, do all wall or select a different piece of equipment and insert your favorite exercises with the timed intervals provided. Watch Jackie provide more tips about using a kickboard in your water workouts.



Kickboards are an affordable piece of equipment to add to your water exercise toolbox. Browse Kickboards on Amazon.
You can purchase one for less than $15.00.  The kickboards used in the video were similar to this Kickboard by Sporti.

Poolfit extends a big thank you to Jackie for sharing this well-designed format that provides subscribers with lots of options for changing up the workout. Stay tuned for more videos with Jackie posting this winter.  She has been filming videos with Fitmotivation Inc. since 2016. Watch a fun behind-the-scenes look of her most recent filming and some of her others.



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Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.