In this video, you’ll learn to use the resistance from the swim current to do bicycle kicks. This is a great way to work your core while getting some good cardio!
Special Equipment: None
Level: Beginner to Moderate
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a core focused exercise called Bicycle Kicks. To perform this exercise, you will only need your body weight. Begin by facing the side of the pool with both hands holding the grab rail behind your head. Lift both feet off the floor and begin moving your legs in a circular motion, as though you are riding a bicycle. For beginners, start this exercise with a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.