Fitmotivation.com is trying to simply the process of creating classes with easy to create lesson plan templates. We just added a new class template! Italian Aqua Expert, Andrea Gilardoni, shares a cardio and toning interval format, which blends together 3-minute intervals of cardio and 3-minute segments of toning with a single hand buoy.
Instructors will love this simple, yet challenging format that Andrea brilliantly cues and instructs with minimal verbal instruction. The format could not get simpler as it features an entire class made up of 3-minute cardio combos and 3-minute toning segments. The fusion of aerobic and body conditioning programming has always been a popular recipe for group fitness results.
The 3-minute cardio combos each feature 4 exercises. The four exercises are taught with add-on and repetition reduction. Andrea instructs and adds-on the four moves first for 8 sets or 32 counts of music and then for 4 sets or 16 counts of music. Instructors can feel free to increase the repetition range from 64 counts of music to 8 counts.
The 3-minute toning segments also feature 4 exercises, however they are performed with a single hand buoy on ONE side. The other side is performed in the next block with a different cardio combo. This really simplifies the movement selection process as you use less moves, but fill up an entire class with an engaging and challenging format. The toning exercises are also taught with add-on and repetition reduction. Andrea teaches first with 8 repetitions (32 counts) and then 4 repetitions (16 counts) and he also blends water tempo cadence with half water tempo (slower movement). Please use common sense and choose a cadence that suits your population. The faster cadence would NOT work in my morning classes at the YMCA.
The music you hear in this video is generic music that is approved for use in a video. Andrea recommends using music in your classes that is pre-formatted for 3-minute cardio and toning intervals. His favorite music is the Interval Insanity series by Yes Fitness Music, particularly Interval Insanity 2. These music CDs/downloads are pre-formatted with 3-minute intervals that have a higher BPM (148) for cardio and 3-minute intervals with a lower BPM (130-132) for toning activities.
AQUA FUSION: AT-A-GLANCE
Warm-up (5-8 minutes): Consider including the exercises used in the cardio combos as a preview of what’s to come.
Fusion #1
Cardio Combo (3 minutes): 4 exercises
Toning Combo (3 minutes): 4 exercises – performed on right side- single hand buoy
Fusion #2
Cardio Combo (3 minutes): 4 exercises
Toning Combo (3 minutes): 4 exercises – repeat #1 on left side- single hand buoy
Fusion #3
Cardio Combo (3 minutes): 4 exercises
Toning Combo (3 minutes): 4 exercises – performed on right side- single hand buoy
Fusion #4
Cardio Combo (3 minutes): 4 exercises
Toning Combo (3 minutes): 4 exercises – repeat #2 on left side- single hand buoy
Add 1-minute of rhythmic stretching for fingers and arms after each toning segment
Cool down/Final Stretch (5-8 minutes)
TOTAL TIME: 40-45 minutes
Watching Andrea’s videos always puts a smile on my face. Expressive and entertaining, he is a master at eliciting smiles from his students. Delivering an easy-to-use lesson plan, he represents everything I preach about in regards to creating a lesson plan filling it with simple choreography in blocks of four moves, taught with add-on and pyramiding. Take advantage of this lesson plan! A lesson plan template for this Interval/Fusion format was included with the notes. Check out the Create-a-class blog and download four other easy-to-teach lesson plan templates for Tabata, Circuit, Pre-Formatted Strength and Choreography.
Fitmotivation.com extends big THANKS to Andrea for yet another high-energy class routine. Be sure to check out his other Fitmotivation video, Aqua Combat Cardio Mixes. Andrea will be attending his first IAFC in May 2017, and will likely appear at future conferences in the USA to the delight of his Fitmotivation fans.