28-Day Pool Workout
Easy on the joints, strong for the legs: about 20 gentle minutes in the shallow end of the pool.
$12.99
Instant PDF download. US Letter and A4.
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About this plan
The Halemove 28-Day Pool Workout is a complete, photo-guided program for older adults. 16 simple water exercises, standing in waist- to chest-deep water with the pool edge close by, build stronger legs, steadier balance and easier movement while the water softens every step. Every move is shown with a clear photo doing it in the pool, so you always know exactly what to do.
20 min a day. You'll need: a pool.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your pool workout at a glance: all 16 moves on one page
- 4-week plan: 3 to 4 pool days a week, adding a little each week, all spelled out
- 28-day tracker: tick off every session
- Progress test: the 30-second heel raise, done at home on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS poster: all 16 moves and the weekly plan on one page, perfect to laminate and bring to the pool
The 16 moves
Warm-Up
- Water Walking
- Arm Sweeps
- Water Marching
- Side Stepping
Strength
- Pool Squat
- Leg Swings
- Side Leg Raise
- Heel Raises
- Water Curls
- Push and Pull
- Knee Lifts
- Pool Wall Push-Up
Cool-Down
- Calf Stretch
- Standing Quad Stretch
- Chest Opener
- Float and Breathe
Try 8 of these moves free: Pool Exercises for Seniors (With Pictures), with a free printable.
