Introductory Training Program



Developed by Stewart Ascott of Fitness First - Personal Fitness Management.

Chest

Standing Push Ups (wide grip)

Stand toward the middle of the swim spa and lean toward the edge. Place your hands on the edge of the spa shoulder width apart.

Inhale and bend your elbows to bring your torso near the edge of the spa. Push yourself to an arms extended position, exhaling as you complete the movement.

Back

Resistance Row (wide grip)

Stand in front of the swim spa jets and lean toward the edge. Place your hands on the edge of the spa wider than shoulder width apart.

Inhale and bend your elbows to bring your torso near the edge of the spa. (adjust the jets for the right amount of resistance). Push yourself to an arms extended position, exhaling as you complete the movement.

Legs

Lunges

Stand with your feet hip-width apart.

Inhale and take a comfortable step forward, keeping your torso as upright as possible. In the bottom position, the top of your forward thigh is slightly below parallel. Return to the starting position exhaling. (note: as you lunge forward, you put all of your body weight on your leading leg)

Triceps

Seated Dips

Place your hands (fingers facing toward your toes) on the edge of one of the swim spa benches and extend your legs out and rest on the floor of the spa.

Inhale and bend your arms. Straighten your arms to return to the starting point, exhaling as you complete the movement.

Abs

Seated Knee Lifts

Sit on the edge of one of the swim spa benches. Place your hands either side of your thighs.

Inhale and bend and lift your legs toward your chest. Straighten and lower your legs to the starting point, exhaling as you complete the movement.

Shoulders

Underwater Lateral Fly's

Stand with your feet slightly spread. Keep your back straight, your arms hanging at your sides.

Raise your arms to shoulder level, keeping your elbows slightly bent. Return to the starting position.

Calf

Donkey Calf Raise

Stand on your toes and the balls of your feet, straighten your legs and lean toward the edge of the spa so your torso is parallel to the floor. Rest your forearms on the edge of the spa.

Drop your heels to the bottom of the spa and then rise up as high as you can on your toes until your calves are fully flexed.


Customer Testimonial: Simone Allison – Andrews Farm

"It is fun and safe for the kids, and relaxing for us too!"