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Experts / June 2018

This Pool Workout Is Sure To Beat The Heat

With rising temperatures come more weekend BBQs and some extra Vitamin D. On those crazy hot days there’s nothing better than kickin’ it outside with an ice-cold drink, some music and a couple of friends.

But when the sweltering summer sun is so hot it keeps you cooped up in the gym or inside instead of enjoying the sunshine, it’s time to mix things up.                          

Need some inspiration? Four-time CrossFit Games veteran Kristin Holte says taking her workout outdoors to the pool is her favorite way to beat the heat. 

As an athlete, Holte always looks for new ways to train and the summer months are great for finding new inspiration.

“Pool workouts are great because you don’t need equipment to squeeze in a quality workout. You get to be resourceful with what’s around you,” she says. “I used to swim just laps, but I realized with a little creativity, I could create a well-rounded workout without an entire gym.”

Holte says that heading to the pool is one of her favorite ways to incorporate new workouts into her summer routine, especially during a heat wave.

“I’m naturally competitive, so if I’m racing my friends in the pool, you can bet I’m pushing myself while still having a great time.” Her favorite part?  “I can work out during the hottest part of the day, get a good tan and still stay cool.”

Not to mention, when you’re ready to throw in the towel for the day, you can spend the rest of the afternoon lounging by the pool and soaking up some sunshine.

Splash right into summer with this pool-side workout programmed by Holte herself. Holte does five rounds for time of this workout, but for those not as comfortable in the water, she says three to four rounds will still make for a great workout. 

Kristin Holte’s Pool Workout

25 Yard Freestyle
30 Alternating lunges
25 Yard Freestyle
25 Squats
25 Yard Freestyle
20 Dips
25 Yard Freestyle
15 Pull-ups
25 Yard Freestyle
10 Push-ups
25 Yard Freestyle
5 L-Sit Leg Lifts

Alternating Lunges

Kristin-holte-lunges

Stand with your feet together and keep your core engaged as step forward so that your back let is bent at a 90-degree angle. Your back knee should hover right above the deck. Switch sides and repeat.

Squats

Kristin-holte-squat

Stand on the pool deck with feet shoulder width apart and toes turned out slightly. Slowly squat down deep, keeping your heels planted.

Dips

kristin-holte-dips

Stand in the pool with your palms down on the ledge facing outward. Using your arms, push yourself out of the water until your arms are straight, but your palms are still down. Hold then lower. 

Pull-ups

Kristin-holte-pull-up

Position yourself underneath the pool rails and pull yourself up until your chest hits the bar.

Push-ups

Kristin-holte-push-up

Get into a plank position and keep your body parallel to the ground. Bend your elbows, keeping hips, knees and toes straight and your core tight, until your chest hits the deck.

L-Sit Leg Lifts

Kristin-holte-leg-lifts

Make sure the pool rails are completely dry before performing. Hold yourself up on the rails with your legs bent. Begin to straighten your legs and lift, making sure to keep your core engaged.

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Experts / June 2018