Leg Workout with Pool Noodles

Wednesday, September 16 2020

Fitmotivation is rewinding and reloading Leg Day in the pool, this time with noodles.  This 48-minute water workout features several circuits of exercises that target lower body muscles and provide cardio benefits.  Best of all, this workout can be performed in both shallow and deep water.

The Pool Noodle Workout series continues with a focus on legs.  The first video in the series targeted upper body and core muscles with a combination of noodle resistance and planking.  This time the lower body muscles are targeted with a combination of suspended leg exercises and standing on the noodle performing movements that resist the upward forces of buoyancy.  As demonstrated in the Water Exercise Circuit series and mentioned in the blog, targeting specific muscle groups with extra sets and reps is a way to recreate gym workouts and enhance training results.  


The Pool Noodle Lower Body Workout is labeled ADVANCED because standing on a noodle requires agility and balance in order to maintain control of the noodle under your feet.  Dense noodles have a powerful upward thrust if they slip from under your feet and can become a projectile shooting out of the water.  Ask your students to keep a distance between each other when the noodle is submerged below knees or feet.  The lower the noodle is positioned under the water, the greater the upward force of buoyancy.  Fitmotivation recommends either starting with a less dense noodle to test student's balance and agility, or simply avoid the noodle standing exercises if you are not comfortable with having your students do this. 

The Pool Noodle Lower Body Workout can mostly be performed in deep water.  Options are shown for suspending all of the Back-loaded Exercises.  The one-legged “Stand on Noodle” moves in Blocks 3-5 (Lunges, Front Pulldowns & Side Pull Downs) will have to be modified.  The “lunges” should be okay, but if not, perform an alternating knee-high jog with the noodle under one foot. For the straight leg pull downs, perform a cross country ski with the noodle under one foot.  For the side leg pull down, perform a jumping jack with the noodle under one leg.   The final stretch may also have to be performed in deep water near a wall for support.  A flotation belt should always be worn when exercising in deep water.   Why should I wear a flotation belt?


Lower Body Warm-up
The 49-minute workout begins with a lower body prep, which is actually a run through of many of the exercises performed in the workout. 

Lower Body Circuit 1
This 15-minute circuit introduces 10 exercises in 5 blocks that each feature two movements.  Movement #1 is an exercise performed with the noodle behind the back.  Participants in shallow water can choose whether to perform this exercise on the pool floor or suspended. Movement #2 is performed standing on the noodle with one or both feet.  Each of the 10 exercises is performed for 45 seconds, with 15 seconds recovery between each block. 

Lower Body Circuit 2
All 10 exercises are now performed for 30 seconds each with no rest between.  The pace picks up in this 10-minute circuit.

Lower Body Circuit 3
Fatigue is now setting in as we rewind and reload the same timing that we did in Circuit 2. 

Lower Body Noodle Stretch
The noodle is utilized in this final stretch to provide buoyant assistance and enhanced flexibility training.

Enjoy alternating the Pool Noodle Upper Body Workout with this lower body workout.  Stay tuned, a bonus video will post next week, combining the best of both, along with a noodle core circuit. 

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.