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Muscles targeted: Leg muscles, particularly quadriceps and hamstrings. Execution technique: Stand in water at chest height and simulate a running motion with an upright torso.

Muscles targeted: Legs, shoulders, and inner and outer thighs. Execution technique: Stand in chest-deep water, start with legs together and then jump to a straddle position while bringing arms overhead.

Muscles targeted: Core, hip flexors, and quadriceps. Execution technique: Lean back on the pool edge, lift your legs and perform a cycling motion in the air.

Muscles targeted: Chest, triceps, shoulders. Execution technique: Place your hands on the pool edge, press down, and lift your body out of the water slightly, then lower back down.

Muscles targeted: Deltoids, upper back. Execution technique: Stand with feet shoulder-width apart, and raise your arms to the side until they reach water surface level, then lower.

Muscles targeted: Biceps, forearms. Execution technique: With palms facing up and elbows close to the body, use water weights or the natural resistance of the water to perform a curling motion.

Muscles targeted: Legs, glutes, core, and cardiovascular system. Execution technique: Alternate leg kicks front and back, while mimicking the arm movements of cross-country skiing.

Muscles targeted: Core muscles and hip flexors. Execution technique: Hold onto the pool edge, extend your legs, and perform small, rapid kicks.

Muscles targeted: Quadriceps, hamstrings, and core. Execution technique: Jump from a standing position, pulling knees to chest before landing back in the water.