AquaBLAST Upper Body Workout 💪
A 6-minute AquaBLAST upper body and core circuit — 14 exercises designed for pools approximately 3½ to 4½ feet deep. The workout starts at 1:17. Use the timestamps below to jump straight to any exercise.
This is a single circuit. Run it 2–3 times for a complete total-body session. You can also vary the timing — 15, 30, or 45 seconds per exercise works well depending on your fitness level and how many rounds you're doing.
Tip from Jenni Lynn (jennilynnfitness.com): when squatting, keep your body weight over the heels of your feet.
Exercise List with Video Timestamps
- Setup — 0:26
- Moguls — 1:17
- Blaster Roll — 1:36
- Kettle Bell — 2:02
- Push / Pull / Twist — 2:30 (created by Stephanie Newberry, aquagym.fitness)
- Pendulum Side Lift — 2:52
- Kettle Bell Side — 3:16
- Wave Machine — 3:38
- Cable Pull — 4:06
- Blaster Bowling — 4:34
- Potato Sack — 5:13
- Dead Lift — 5:40
- Bicep Curl — 6:01
- Double Lift — 6:29
- Baby Lift — 7:01
Have a signature move you'd like to share? Send it to rob@aquablastfit.com with the name of the move and how it's performed — I'll add it to the next video and give you credit.
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Strength in Water®
Ready to train with AquaBLAST?
AquaBLAST provides 5–55 lbs of adjustable training weight and works in any pool. Choose the size that fits your training goals.
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