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.
Blast Away!
Strength in Water®
Ready to train with AquaBLAST?
AquaBLAST provides about 10 to 55 pounds of adjustable water weight for pool strength training and works in any pool. New to aquatic fitness? Start with our Aquatic Fitness Guide. Choose the size that fits your training goals.
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