Eleven ways to get fit while staying cool

The following workout was devised by certified personal trainer Sharon Martin to be done in a swimming pool, but the shallow water at local beaches can be used for some of the exercises.

Do be sure the water is deep enough to provide resistance to the part of the body being exercised.

Toning Arms: Stand with feet apart, arms extended straight in front, clasp hands. Move arms in figure-eight pattern through the water. Repeat 10 times.

Water Marching: Stand straight at shoulder depth and make continuous strides forward, extending arms and legs as far as possible. The water resistance will keep the march in slow motion. Go back and forth across the pool for two minutes.

Jumping Jacks: Just like in PE class, but with the water for resistance. The water should be chest-high. Don't fall over...

Side Stretch: Stand sideways to the pool wall and hold on with an arm extended and feet flat. Inhale as you extend the other arm overhead and lean toward the pool wall. Exhale as you lean away from the pool wall.

Waist Trimmer: Stand with back against pool wall, arms along the pool edge for support. Draw knees to chest and then extend them straight out. Inhale as you swing legs left and right and back to center. Keep back flat against the pool wall to work the obliques (side muscles). Repeat 10 times.

Total Body Stretch: Face the side of the pool and grip the edge. Bend your knees and press feet against pool wall and push back with hips. Hold for 20 seconds in a good stretch.

Standing Kickbacks: Stand arms-length away from pool edge at chest depth. Hold onto pool edge and keep arms straight. Bend knees a little and kick back one leg at a time as though trying to kick yourself in the rear. Keep the supporting leg bent a little at the knee. Repeat each leg 5 times.

Scissors: With back against side of pool, open legs wide, then bring them together and cross one over the other. Open again and repeat 12-24 times.

Push-Ups: Using the steps, place hands flat on the step with arms straight in front and shoulder-width apart. Lower chest to the step, and push up back to starting position. Repeat 12 times.

Frog Jumps: Stand in the pool with water level somewhere between belly button and chest. Place feet shoulder-width apart and jump so that your knees come up to the surface of the water, and then down. To get the form right, picture a frog jumping. Repeat 12 times.

Duck Walk: In the shallow end, squat as low as you can and walk from one side of the pool to the other, keeping as low in the water as possible. Repeat from side to side for 2 minutes.

After doing all this, you deserve a treat. Go make a tall, cool drink and soak up some shade while congratulating yourself on a job well done!