Tuesday, July 02 2019

Looking for a simple format that will deliver shock and awe in your aqua fitness classes?  Welcome to the ‘no choreography’ zone with Danita Watkins.  Discover the power of 3 in this interval style program that features several sets of 3 cardio moves that target different areas of the body.   The 3 moves are performed 3 times for 20 seconds each for a total of 3 minutes.  Easy to teach and simple to interchange exercises in the sets, this trifecta template will be one of your go-to routines!

Boot Camp Trifecta is Danita’s latest video to post.  Instructors will love the simplicity of the 3-move trifecta format.  The linear, non-choreographed trifecta format provides structure for instructors while serving up athletic intensity for the participants.  Thanks to the simplified, athletic approach, the workout was filmed as a follow-along video and an audio download is available.  Boot Camp Trifecta was posted in the Premium plan.  Basic plan subscribers can easily watch the video by switching plans and then switching back. 


Trifecta Template
It doesn’t get any easier than this.  Select three exercises for each set or set/combo.  Try to select exercises in different movement planes so that different muscles groups get targeted in each set/combo.  Each of the 3 exercises is performed 3 times for 20 seconds each for a total of 3 minutes per set/combo.  In the video, 11 sets are performed, along with a warm-up and cool down for a total class time of 48 minutes. 

Creative Trifectas
Exercise selection for the 3-move trifecta sets can be changed periodically to reflect different goals and training outcomes.  Below are some suggestions.

Trifecta Sample 1:  1 lower body move, 1 upper body move, 1 core move

Trifecta Sample 2:  1 bounded move, 1 grounded move, 1 suspended move

Trifecta Sample 3:  1 cardio move. 1 strength move, 1 flexibility move

Trifecta Sample 4:  Sports theme  (3 moves from various sports)

Trifecta sample 5:  YoHiLates theme (1 HIIT drill, 1 yoga move, 1 Pilates move)  Stay Tuned because YoHiLates is posting soon!

In the video, Danita mixes up the set/combos, teaching some with progressions and some with pure movement.  Since each exercise is taught 3 times, the format provides an opportunity to progress the exercise and make it more intense or intricate each time the move is taught.   Not all of the sets/combos feature progressions.  In some, the exercises are performed pure all 3 sets with no progressions or changes offered.

As stated above, each of the 3 exercises is performed 3 times for 20 seconds each for a total of 3 minutes.  Timing each exercise for 20 seconds each would require some kind of clock, timing device, app or specialized music. In her classes, Danita says that she uses Interval Insanity CDs/downloads from Yes Fitness Music.    If using your own favorite playlist and if you have a practiced ear for music phrasing, I would suggest teaching each exercise for two 32-count phrases, which would be 12-15 seconds per 32-count phrase depending on a bpm of 140 to 132.  Each exercise would increase to 24-30 seconds and each set would increase to 4 or 4:30 minutes.  This means you only need 7-9 set/combos to fill up an entire class, instead of 11.  And that would make exercise selection a lot easier. 

Fitmotivation would like to extend yet another thank you to Danita for sharing her class routines and her passion for aquatic fitness. Check out Danita’s other Fitmotivation videos.   Interested in hosting CEC approved workshops with Danita?   Visit her at her website, Watkins Aquatic Fitness.    And look for her at SCW MANIA in Atlanta in July 2018.  Look for some all-new deep water choreography from Danita next month.


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.