water workouts

Swimmers follow the movements of instructor Fabian Rodriguez on the pool deck at an aqua kickboxing class at Equinox Palos Verdes. (Al Seib / Los Angeles Times / July 26, 2012)

With temperatures heating up, it's a good time to take your workout to the water.

After years of getting a bad rap as "senior-cize," water workouts are finally moving into the younger mainstream, as they did years ago in Europe, Japan and South America, says Lori Templeman, a Sacramento trainer with the Aquatic Exercise Assn.

"You can work hard in the water and maintain your intensity without banging up your body," Templeman says. Water's buoyancy protects your joints, while its resistance loads your muscles in a way that makes recovery easier.

In Southern California, there are workouts to suit every fitness level, including aqua boot camps, Pilates and kickboxing. And more are on the horizon in this area, including underwater ballet barre workouts and pool-based stand-up paddleboarding.

Here's a look at some of the classes available to would-be aqua jocks:

Aqua Zumba

Pool party! This spinoff of the popular Zumba cardio craze brings the rhythm to the water with salsa, cumbia, merengue and a touch of hip-hop.

It's not always pretty. It's hard to be graceful or move as quickly as the poolside instructors, especially during underwater salsa or samba moves. And some of the dance moves work better than others. As with other water workouts, bigger or faster movements are more challenging than small ones.

If you really work at it, however, you will boost your heart rate enough to burn hundreds of calories. Scoops and kicks underwater also provide some resistance training.

The pumping soundtrack keeps you moving, and instructors such as Lucia Florindez and Chellie Thomas, who teach at several locations, keep it lively.

Florindez has earned a following for her crazy faces and silly, exaggerated movements while she leads the class in moves such as the octopus for the arms and the Matrix for the core.

"I fell in love with her class," says Cindy Seward, who started doing Aqua Zumba at the beginning of July and now goes to more than one club to get as many workouts as she can in a week. "I just love the energy."

The best part for novice dancers?

"You're underwater [below the chest], so no one can see you!" Thomas says. Except the instructors, that is, who are scanning the class looking at form.

Cost: $10 at various recreational pools, with membership at select 24-Hour Fitness locations. http://www.zumba.com/aqua.

Splash! Aqua Kickboxing

If you think you can't sweat while working out in the pool, this class might prove you wrong. This hourlong workout combines athletic drills and plyometric jumps with standard boxing jabs and kicks. It's a great total body workout. Just watch out for your neighbor's roundhouse kick.

Developed by instructor and personal trainer Fabian Rodriguez, who wonMen's Health's "Fittest Friends" contest last year, it's a good example of the new breed of more strenuous aqua classes.

While the Palos Verdes classes are filled with a fair number of retirees who take it at their own pace, the routine itself provides good cross-training for even hard-core fitness fans, thanks to the nonstop resistance provided by the water. Sure your weight is supported, making the cardio a bit easier, but as you're moving against the resistance of the water, it's constantly loading your muscles.

Foam dumbbells used in the second half of the class sculpt muscle in your arms, chest and core. And there's a yoga stretch at the end to loosen up what you've worked.