Ready for a cardio & strength workout at the pool?

TAMPA, Fla. -  Our ABC Action News fitness expert, Paula Jager with CrossFit Jaguar, says you can get a great cardio and strength training workout at the pool.

Get your heart pumping with a 100 meter swim sprint. Then jump out of the pool, pick up a dumbbell and perform 21 swings.

Start with the dumbbell between your legs and swing the bell up and over your head. Keep your back straight and your weight on your heels.

This routine works your legs, glutes and lower back. Don’t forget your mid-section.

Next perform 21 sit ups using the extra weight from the dumbbell. Hold the dumbbell over your head as you perform your sit ups.

Jump back in the pool for round two and another 100 yard swim. It’s back out of the pool to perform 15 dumbbell swings and then 15 sit-ups.

Back into the pool for one more swim followed by 9 dumbbells swings and 9 sit-ups.

This routine combines both strength training and endurance in one workout that takes less than 20 minutes.

Scale up or down depending on your fitness level and enjoy the variety of the refreshing pool in the heat of the season.