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We can guarantee exercise is the last thing on your Australia Day menu – after all, it could get in the way of the important stuff, like hanging with friends around the pool and BBQ’ing every food under the sun – #priorities.

But what if we told you there’s a pool workout to snap your booty into shape without having to swim a single lap?

Water is easily one of the most underused workout tools in a fittie’s arsenal. It provides resistance to strengthen muscles and boosts workout intensity, plus it supports your weight to take pressure off your joints. It’s the perfect workout for those of us blessed with the grace of an elephant, improving balance without feeling like you’re training.

Compensate for those sneaky snags and lamingtons you’ll be chowing down with this workout fit for Australia Day.


A water baby’s variation of bicycle crunches, these noodle crunches will work your abs, shoulders and legs as you attempt to move as little as possible.

  1. Grab a pool noodle (we recommend a blue one because, well, ‘Straya) and rest your elbows back against it.
  2. Lean your head back slightly, lifting your torso towards the surface so your toes are just peeking out of the water.
  3. Crunch your left knee to your stomach, then lengthen again, alternating between legs for 15 reps.

CHALLENGE: Try to see if you can finish in the same place you started without floating to the other end of the pool! This way, you’ll engage more of your core for a more intense workout.


You may swim like a fish, but can you kick like a dolphin? This leg lift variation will have you fighting your body’s natural buoyancy to maintain control.

  1. Leaning back on the edge of the pool, extend your arms in a ‘T’ shape along the pool’s edge and lengthen your legs.
  2. Keeping your heels together, slowly lift your legs (hold them nice and straight) to the surface, then slowly push them back to the pool floor.

CHALLENGE: Extra points if you keep your back straight and pressed against the edge of the pool!


Say hello to Superman’s soggy counterpart, Aquaman.

  1. Hold on to the edge of the pool, and float your legs to the surface.
  2. Kick your legs as fast as you can.

CHALLENGE: Keep the water in the pool – avoid splashing by keeping your legs underwater for a better workout.


Did you know you burn more calories jogging in water, than you do on land?

  1. Dip into waist-deep water, and jog for 1-3 minute intervals.

CHALLENGE: Add water weights in each hand to make this a full-body workout, and double the damage!


Improve your posture and work the muscles in your upper chest, back and arms – because every day is chest day, right?

  1. Begin in a lunge position, with your right knee bent and your left leg extended straight behind you in the pool.
  2. Reach out your arms straight in front at chest height, with palms together, fingers extended and thumbs up.
  3. Swing your arms straight out to your sides in the water (staying submerged throughout the entire movement), then return to the starting position to complete one rep.

CHALLENGE: Boost your workout by adding this move to your water jog.

Need some tunes to get your sweat on? Check out our Aussie Banger’s playlist sure to fire up your Australia Day party.