Start with a light jog in the water, lifting your knees and swinging your arms. Move around the pool or stay in place.
Stand in chest-deep water and perform forward and backward arm circles. This warms up the shoulders and arms.
Jog in place, bringing your knees as high as you can. The water resistance adds intensity to the movement.
Move your arms and legs in a cross-country skiing motion. This engages your entire body.
Place your hands on the pool edge and perform push-ups. Adjust the difficulty by changing the angle of your body.
Hold onto the pool edge and lift one leg straight out in front of you, then lower it. Switch legs and repeat.
Float on your back and mimic a bicycle pedaling motion. Engage your core to keep your balance.
Slowly walk around the pool to bring your heart rate down.