1 Move, 7 Ways: The 7-Minute Poolside Workout

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Sitting poolside may seem like the perfect place to catch some rays and kickback for a lazy afternoon. However it is also the ideal place to boost your metabolism and firm up your body with this seven-minute poolside workout. The best part? You can cool off in the pool after you're done!

How It Works
Perform each move for 60 seconds with no rest in between. Focus on form, keeping your core engaged throughout the entire workout. Move through each move at your own pace and fitness level.

You'll Need
A beach towel to place on the ground for a non-slip surface to stand on.

1. Sunscreen Squats: Stand with feet shoulder-width apart and knees slightly bent. Extend arms in front of body with hands clasped and parallel to the floor. Brace core and quickly lower hips toward the ground until knees form a 90-degree angle. Reverse direction.
Coach's Tip: To ensure that your keep your back tall, pretend that someone is pouring ice water down your spine.

2. Bottletop Twists: Stand with feet shoulder-width apart and knees slightly bent. Extend arms in front of body with hands clasped and parallel to the floor. Brace core and quickly lower hips toward the ground until knees form a 90-degree angle. As you raise your body back to standing, keep core tight and quickly rotate torso and hands as far as you can to the right side. Return to starting position and perform as many times as possible alternating between twisting to the right and left.
Coach's Tip: To stop torso from leaning forward at the hips, keep chin parallel to the ground throughout the entire exercise.

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3. Sunset Squats: Stand with feet shoulder-width apart and knees slightly bent. Engage core and extend arms overhead with hands clasped. Quickly lower hips toward the floor, simultaneously swinging hands down between legs, until knees form a 90-degree angle and hands almost touch the floor. Swing hands back up, coming out of the squat.
Coach's Tip: Keep your weight in heels. This will help you avoid leaning forward while adding stability to your movement.

4. Sunrise Squats: Stand with feet shoulder-width apart and knees slightly bent. Engage core and extend arms overhead with hands clasped. Quickly lower hips toward the floor, simultaneously swinging hands down between legs, until knees form a 90-degree angle and hands almost touch the floor. To come out of the squat, swing hands back up and quickly drive hips toward the ceiling and jump off the ground. Upon landing, swing arms back down.
Coach's Tip: Do not jump for height, but rather jump just a few inches off the ground in order to perform as many repetitions as you can with correct form.

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5. Sunscreen Kicks: Stand with feet shoulder-width apart and knees slightly bent. Extend arms in front of body with hands clasped and parallel to the floor. Brace core and quickly lower hips toward the ground until knees form a 90-degree angle. As you drive up out of the squat, perform a sidekick with right leg. Return right leg back into a squat position and repeat, this time kicking with left leg. Alternate performing kicks with right and left leg.
Coach's Tip: To ensure that your arms remain parallel to the floor throughout the move, keep core engaged and shoulders contracted.

6. Sundial Squats: Stand with feet shoulder-width apart and knees slightly bent. Extend arms in front of body with hands clasped and parallel to the floor. Brace core and quickly lower hips toward the ground until knees form a 90-degree angle. As you come up out of the squat, quickly drive your hips upward and simultaneously jump 90 degrees to the right. When you land, lower into a squat position until thighs become parallel to the floor. Jump back to face forward. Repeat on the left side. Continue squatting and jumping each time, rotating 90 degrees to the right, back to center, then to the left.
Coach's Tip: To modify, take a 45-degree diagonal step backward on each side and perform a squat instead of jumping 90 degrees to the right and left.

7. Sunburnt Squats: Stand with feet shoulder-width apart and knees slightly bent. Extend arms in front of body with hands clasped and parallel to the floor. Brace core and quickly lower hips toward the ground until knees form a 90-degree angle. Pause and then quickly begin alternating tapping with your feet, remaining in a low squat position throughout the exercise.
Coach's Tip: To move your feet as quickly as possible, pretend that you are performing this exercise over hot coals.

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