Cardio in the pool is often thought of as “heart exercise.” But what if it could be more than that? With the right approach, cardio can build endurance and strength — helping you train better, not just harder.
In Part 1, we introduced two technique drills with a pool noodle: the single arm sweep and the noodle press with rotation. These moves target the stabilizers that keep your shoulders safe.
Now, let’s layer cardio on top of that skill work for a workout that strengthens and protects while getting your heart pumping.
Step 1: Ski with Single Arm Swing
Stand with feet wide, one hand pressing gently on the noodle for stability. With your free arm, sweep against the water’s resistance — forward and back, across your body, or side to side.
The steady noodle press keeps your shoulder anchored while the moving arm adds resistance for endurance. Switch hands to balance the work on both sides.
Step 2: Ski with Both Hands on Noodle
Place both hands on the noodle, pressing lightly at the surface. From here, perform a ski motion with your legs, alternating forward and back.
Your lower body drives the cardio, while the noodle press keeps your shoulders engaged and supported.
The result: a safe, efficient cardio move that also strengthens your upper body and core.
👉 Watch the video here
Why This Works
Cardio combined with skill training makes you better. You’re not just moving, you’re teaching your body to stay strong and supported under effort. That’s the kind of training that carries over into real life, from lifting groceries to keeping up with your favorite activities.
Make Every Rep Count
The next time you pick up a noodle, try these small adjustments. By pressing into the noodle and focusing on stability, you’ll transform a simple cardio set into a strength-building, joint-protecting workout.
If you missed Part 1, start there — it lays the foundation for safe, effective cardio that does more than just burn energy.
And when you’re ready to make some waves for yourself, check out Wavemakers — easy-going, results-focused sessions that will change the way you move for good.
