If you’ve ever struggled to find a lower-body workout that strengthens your legs without stressing your knees, you’re not alone. High-impact exercises can be tough on the joints, but that doesn’t mean you have to give up on building strength and mobility.
That’s where the Knee-Friendly: Jack, Jog, Ski workout comes in. This 30-minute water-based routine is designed to protect your joints while helping you develop stronger legs, better balance, and improved mobility—all in a way that feels good.
Why This Workout Works
The Jack, Jog, Ski workout focuses on knee-friendly movements that keep impact low while still delivering results. Instead of forcing your joints into uncomfortable positions, this workout helps you move in a way that feels natural and supportive.
You’ll use three key moves—jogging, skiing, and jumping jacks—all of which can be adjusted to match your comfort level. The water’s buoyancy takes the stress off your knees while still providing enough resistance to challenge your muscles.
How to Customize the Intensity
One of the biggest benefits of water exercise is that you control the resistance. It’s not just about speed—limb position plays a huge role in how intense the workout feels.
✔️ Bent limbs = Less resistance
Shortening your arms or legs by bending them decreases the surface area moving through the water, making movements feel easier.
✔️ Extended limbs = More resistance
Straightening your limbs increases surface area, creating more drag and resistance. This means you can challenge yourself just by adjusting how much you extend your arms and legs.
This flexibility lets you customize the workout based on how you feel that day, whether you’re easing into movement or ready to push your limits.
Warm-Up: Practice for Success
Before jumping into the full routine, the warm-up helps you get familiar with adjusting intensity using bent-knee jogs, jacks, and skis. This gentle prep phase allows you to find the right resistance level so you can move with confidence during the workout.
Stronger Knees, Stronger You
Strengthening your knees and hips doesn’t mean avoiding movement—it means moving smarter. With the right approach, you can build strength, protect your joints, and stay active for years to come.
Try a Quick Exercise from the Workout!
Here’s a sneak peek at the warm-up:
➡️ Jog Bent Knee/Extended Leg
- Start jogging in place in the water.
- Try bending your knees more to reduce resistance.
- Then, extend your legs slightly to increase the challenge.
- Notice how adjusting your limb length changes the intensity.
By making small adjustments, you’ll discover how to tailor the workout to your needs—so every session leaves you feeling strong, energized, and pain-free.
Give it a try and let us know how you feel!
Ready to experience a workout that meets you where you are while helping you move better every day? Try our Hip & Mobility Pack—a targeted program designed to enhance flexibility, stability, and strength for a smoother, more comfortable stride.
Purchase the Hip & Mobility Pack now!
