Treat your class members to a class that delivers results by targeting the essential components of fitness with a 3-2-1 circuit approach. Sweat Strength Reset with Claire Barker-Hemings is a shallow water class format that breaks each circuit down into 3 minutes of strength, 2 minutes of cardio and 1 minute of flexibility/recovery.
The 3-2-1 approach to class programming has been popular in the fitness industry for many years. The exercise choices in each 3-2-1 format can vary depending on the results desired. If the goal is for improved aerobic endurance, then you might set it up as aerobic (3)-strength (2)-flexibility (1). If the goal is improved muscle endurance, then you would program it as strength (3)-aerobic (2)-flexibility (1), like the Strength Sweat Reset format. The 3-2-1 ratio can be adjusted to whatever fitness goals you want to emphasize more. Consider using HIIT, balance, joint mobility, core and more.
Below, Claire talks more about the 3-2-1 circuits in her video and then read on for a summary of the class format.
CLASS SUMMARY
This 50-minute class format includes a warm-up, cool down and six 6-minute intervals. The format was designed for shallow water and there is no additional equipment required.
Each of the six circuits includes:
3 minutes of strength-focused resistance work
The six segments of strength are alternated between upper body, lower body and core. Instructors can adjust the exercises in the two upper body segments to make them equipment friendly.
2 minutes of aerobic conditioning
The cardio segments include base moves and several of them follow a sequence that begins with grounded and ends with suspended.
1 minute of recovery
The recovery includes rhythmic movement that provides dynamic flexibility and joint mobility.
If you enjoy this 3-2-1 fitness format, consider trying three other Fitmotivation videos that follow a 3-2-1 structure.
Insane intervals
Water Exercise 3-2-1
Deep 3-2-1
Fitmotivation extends a big thank you to Claire for sharing one of her favorite classes with subscribers. Check out her full library of Fitmotivation videos and stay tuned for an active recovery pool workout with Claire, posting this fall. 