Water Exercises with Pool Noodles

Wednesday, September 23 2020

PoolFit normally posts two videos a month, but like last month, we are adding in a third BONUS video.  In September we featured the Pool Noodle Upper Body and Lower Body Workout series.  This third bonus video combines the best of upper & lower body, along with a core circuit for a total body water workout using pool noodles.

The 52-minute Pool Noodle Total Body Workout includes an original warm-up, cool down and core circuit, along with an upper body circuit from the Pool Noodle Upper Body Workout and a leg circuit from the Pool Noodle Lower Body Workout.  If you are having difficulty deciding whether to do upper or lower body, now you can do both in ONE workout. 

Most fitness classes and videos strive to provide a total body workout.  However, in order to achieve continued fitness results, sometimes it is wise to train with more specificity, whether it be isolating muscle groups in strength training, or by training one aspect of physical fitness, such as cardio, flexibility, or muscular endurance.  For this reason, PoolFit created the Pool Noodle Workout series and Water Exercise Circuit series to allow subscribers to train more effectively with specificity in regard to upper and lower body muscle groups. 

Pool noodles are popular for kids and for recreation, but they are also popular for water exercise activities because of their availability, affordability and versatility.  The Pool Noodle Workout series proves the versatility of pool noodles.  In the upper body workout, the noodles were used primarily for hand-held buoyant and drag resistance.  In the lower body workout, the noodles were used for neutral buoyancy, to float on so that the legs could be suspended. They were also used for lower body buoyant resistance by standing on the noodle and pressing one or both feet downward.  In the total body workout, the noodles are once again use for neutral buoyancy for abdominal training.  The noodle size and density are crucial to all of these uses. WATCH Mark explain the importance of noodle size and density.      

The Pool Noodle Total Body Workout includes a core circuit that features abdominal movements that flex and rotate the spine in both supine and prone positions.  When performing abdominal training in a supine position, the placement of the noodle on your back is important for an effective outcome.   WATCH Chris explain the importance noodle placement.

I hope that you enjoy the Pool Noodle Workout series.  Consider doing Upper Body on Day One, Lower Body on Day Two and Total Body on Day Three for a complete water fitness training program.  The following week you can then switch from noodles to drag resistance with the Water Exercise series that was posted in August.  Going forward in October we will go back to more variety in the monthly video posts, starting with the Foam Dumbbell Workout which is next on the docket.   However, if you liked the series format in August & September, please provide us your feedback.     

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.