WITH SHELLEY GORMAN TONE UP BY THE POOL
Maximise your pool time this summer with these simple bodyweight exercises, then cool off with a few laps of the pool for a full-body strength and cardio workout
Do 2-3 rounds of the following: Do 4-5 rounds with 12 reps of the lunge, plank and squat, 30 flutter kicks (15 each side), followed by as many laps as you can in 15 mins and a 45-second rest. leg is at a right angle to the ground. Using the power of your front leg, drive back up, bringing your back knee through to a knee lift in front of you, like a static running motion (pictured), then lower it back to the starting position. This is 1 rep. Repeat for a full set on that leg before changing sides. Keeping your shoulders down, your hips as flat as possible and your abs engaged throughout, bring your right knee towards your left elbow, then return it to the starting position. Change sides to bring your left knee towards your right elbow. This is 1 rep. Hold the plank for a full set of reps. WHY These are great for the abs, and target the lower ab muscles and hip flexors. HOW Lie on your back, arms by your sides and palms facing down. Extend your legs with a slight bend in your knees. Keeping your lower back flat to the ground, lift your Drop your butt back and down into a wide squat and touch your hands to the ground, keeping your chest and head raised. Keep your weight back so you don’t fall onto your toes as you push through your heels to stand up and touch your hands to your chest. Raise both hands in the air as you take your legs to extension. This is 1 rep. head and shoulders slightly off the ground to engage your abs. Raise your heels, toes pointed up, and alternate your legs to make small, scissor-like kicks (each lift is 1 rep) for a full set. Slow down if you can’t keep your core and abs switched on throughout, then relax your legs to the ground.