Tuesday, July 02 2019

The above preview is for Aqua Ball Challenge, posted in the Premium plan on 11/21/16

In March 2016, Aqua Ball Workout, featuring Martine Flamen was posted.  The video got rave reviews and everyone raided the Dollar Store for balls.   Well…get ready for another ball video.  International aqua experts, Flavia Yazigi (Portugal) and Giorgia Collu (Italy) share Aqua Ball Challenge (ABC), a workout that targets cardio, coordination, core, upper body and more with plastic balls of varying sizes.

The size of the balls determines the activities that can be performed.  Smaller balls that can be held in one hand are good for upper body, cardio and coordination activities.  Larger balls that need to be held with both hands can be used for these activities as well as exercises that require flotation or neutral buoyancy. 


Segment 1:  Warm-up & Cardio, Coordination
Flavia leads this segment, which features lots of upper body and coordination with a smaller hand held ball.  Get ready for some dribbling, pushing, plunging, squeezing and juggling; paired with jogging, skiing, kicking, hopping and flutter kicks.

Segment 2:  Abs, Arms & Stability
Giorgia leads this segment and once again a smaller ball is used for the hand-held movements.  A larger ball may be needed for the abdominal movements in the second half of this segment, depending upon individual buoyancy.  In the first half of the segment, pushing and pulling exercises are performed with creative sequencing.  And once again, the second half of the segment targets the core with killer suspended movements, using the ball for neutral buoyancy.

Segment 3:  Stabilization  & 2 Ball Challenge
Led by Flavia, the first half of this segment utilizes two smaller hand-held balls for lateral arm movements from neutral position, a one-leg position and from a suspended kneeling position.  The second half of this segment uses one larger sized ball for more suspended stabilization and core exercises.

Segment 4:  Water Polo Challenge
In this segment, Giorgia coaches some water polo drills.  Get ready to push, pull, plunge, toss and chase the ball. 

Segment 5:  Pairs
Get a partner and let’s play ball!  In this segment, one and two balls are used in partner work that focuses on cardio, core and coordination.

Segment 6:  Cool Down
No need to get rid of the ball.  In this cool down segment, the ball is used to provide neutral buoyancy for optimal range of motion and flexibility.

Fitmotivation would like to extend thanks to Flavia and Giorgia for sharing this fun and functional aqua ball workout, as well as Rui Azevado (Portugal) for being such a good student. 

Reminder:   This video is posted in the Premium plan.  If you are a Basic monthly subscriber you can view this video by accessing MY ACCOUNT > Change Subscription.   Click on Premium Monthly and then click on Change Plan.  You will have immediate access to all Premium videos and you will be pro-rated for the time you spend on Premium on your next renewal invoice.   But you have to remember to switch back!   Your plan will renew as a Premium Monthly plan ($24.95) if you do not switch back at least one day before your renewal date.

Aqua Ball Workout
Aqua Frisbee Challenge
Kickboarding Circuits

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.