morning exercise

A Morning Exercise Routine to Jump Start Your Day

Beep … beep … BEEP. The sound of the alarm is jarring, and your first instinct might be to hit snooze or turn off the alarm entirely. 

However, you might have set the alarm for a reason — to get in a workout before you start your day. Exercising in the morning can benefit your mood, improve productivity, and reduce stress

Don’t think you are a morning person? A study published in the Journal of Physiology reported that working out at 7 am might change your body’s internal clock, making it easier to get up in the morning.

And with a swim spa by Master Spas, establishing a morning workout routine is even easier. The backyard pool alternative offers a convenient exercise option. Using the dealer-installed WiFi option, you can set the temperature of the spa to the ideal range (82 degrees to 87 degrees) while you enjoy your morning coffee.

When you’re ready, enjoy a fun, low-impact session that will energize you for the rest of the day. 

water exercise
Take your stretching exercises into your hot tub or swim spa. Stretch your legs by bringing your foot toward your behind. The water will help support the movement so you get a better range of motion

Exercising in a Swim Spa

Energy efficient and able to be used year round, a Master Spas swim spa combines the hydrotherapy of a hot tub with the benefits of water exercise.

Why is water exercise so beneficial? The water is a three-dimensional, environment that offers a unique and ideal training environment. 

Water’s buoyancy and natural resistance helps support the body while challenging the muscles. With buoyancy, the effects of gravity are reduced. 

  • 50% of your body weight is carried by water when submerged up to waist level.
  • 70% of your body weight is carried by water when submerged up to chest level.
  • 90% of your body weight is carried by water when submerged up to neck deep.

And with resistance, the harder you push in the water, the harder the water pushes you back. Unlike traditional weights in a gym, your speed and effort determine the difficulty. So, no matter what age you are or fitness level you are at, as long you are working your hardest, water will give you a great workout.

Looking for the best swim spa for your needs? Check out this post.

water exercise routine
The hip abduction is a addition to your morning exercise routine. Not only does it strengthen your glute but it improves balance. Add the H2Xercise fins for added resistance.

Morning Exercises for Your Swim Spa

Neck Rotation

Seated in a swim spa or hot tub, turn head slowly to look over one shoulder, then the other. Hold each position.

Neck/Upper Back Stretch

Clasp hands together in front of body with arms extended. Gently pull shoulder blades apart by slowly reaching forward while bringing chin toward chest. Hold position.

Lower Trunk Rotation

Keep your feet together as you sit on the bench of the swim spa. Rotate knees to one side, then alternate sides. Hold each position.

Hip Abduction

Lift leg out to the side. Keep knee straight. Pull leg down to start. Repeat.

Hip March

Bring one leg toward chest with knee bent. Return to start position. Repeat.


Stand away from bench, bend both knees lowering buttocks toward bench, keeping equal pressure on balls and heels of feet and attempt to keep shins in vertical position. Return to start position. Repeat.

morning exercise routine
A ball can change the dynamic of your water exercise routine, helping you to strengthen your core. The ball crunch is a great move to incorporate into your morning exercise routine.

Ball Crunch

Sit on bench holding ball close to chest, contract the abdominal muscles while crunching forward. Return to start position. Repeat.

Walking Lunges with Flies

While holding the aquatic dumbbells in front of body with arms straight, lunge forward with one leg while opening arms out to sides. Walk forward. Return to starting position. Repeat sequence.


Perform rowing motion in sitting position. Use both arms equally. Repeat.

Chest Press

Begin with a staggered stance position, and hold the handles of the aquatic dumbbells. Perform chest press motion with one arm at a time. Repeat.

Standing Tricep Press

In a staggered stance, hold handles in both hands with elbows bent to 90º close to body. Press arms backward to extend elbow. Return. Repeat.

Double Leg Tuck Jump

Start with your arms at your sides. Jump straight up bringing knees to chest. Land on both feet equally. Repeat.

Kickboard Push Down

Sit on bench with both feet flat on floor, both hands on kickboard, arms straight and shoulder width apart. Stabilize abdominals, push kickboard into water. Hold and return. Repeat.

Diagonal Kicks

Standing in the swim spa, bring your leg diagonally across your body. Keep your core and glutes tight while maintaining an upright posture. Your shoulders should stay square. Hold the side of the swim spa if needed. 

Jumping Jacks

When performing jumping jacks in the water, be sure to keep your arms below the water and move the legs through full range of motion. Land with soft knees.