AquaGym Fitness™ is back with a brilliant workout that packs a powerful holiday punch. The 12 water exercises in this routine are added on with progressive repetitions that follow the structure of the song, The 12 Days of Christmas. Whether you teach this aqua class in deep or shallow water, in December or July, your students will enjoy 50-minutes of fun and challenging cardio.
The 12 Moves of Fitness has become a tradition in AquaGym Fitness classes. “Our clients know they will see this workout in the month of December, and more than once,” says AquaGym Fitness Founder, Stephanie Newberry. According to Stephanie, class members often groan when this template is announced because they know they are going to work hard. Watch Stephanie talk more about the 12 Moves of Fitness.
Repetitions Vs Timed intervals
Unlike other AquaGym Fitness videos, this workout is based on repetitions rather than timed intervals. The first move of fitness is performed for one minute and that is the only exercise that is timed. After the first move, all other eleven exercises are performed for the amount of repetitions that correspond to their order. For example, the third move is performed for three repetitions. The ninth move is performed for nine repetitions. It doesn’t sound like much, but the twist here is that ALL of the preceding exercises and repetitions accumulate as the routine progresses, just like the Christmas presents accumulate in the popular Xmas song.
Class Considerations
Repetition based workouts are performed at a pace that is suitable for the fitness level of the participant. In a class setting, members will be completing each set of exercises at varying times. This means the instructor has to constantly cue the line-up of moves for those working at different paces, especially as the exercises start accumulating. Class participants should be encouraged to compete with themselves and not others in the pool. However, in a group setting it is common for participants to put in more effort if they see their peers working hard. This isn’t a BAD thing. Instructors just need to constantly remind participants to work at their own fitness level.
Dual Depth
According to the summer Poolfit survey, the majority of responses indicated that dual-depth was preferred over deep or shallow. Dual Depth simply means that the workout was designed so that it could be performed in either depth. Poolfit subscribers apparently like having this option. Likewise, Fitmotivation instructors essentially get TWO workouts with a dual depth program. If you have access to both deep and shallow water, I would highly recommend teaching the workout in both depths for different results and more variety. As always, a flotation belt should be worn in deep water.
Christmas Music?
Holiday music was purposely not used in this workout because Poolfit subscribers can do this workout at any time of the year. Likewise, Fitmotivation subscribers can teach this workout at any time of the year. Everyone loves a high intensity cardio workout that is fun and challenging. This class definitely meets that criterion.
In the video, the music used was Instrumental Cardio (140 bpm) from Power Music's Virtual Music Category. Keep in mind, you can use whatever BPM you want for this routine because the moves are NOT taught on the cadence. The music is simply for motivation and enjoyment. If you are looking for recommendations for fitness holiday music, see below.
Xmas Buzz (Yes! Fitness Music) 135 BPM
Silver Sneakers Classic Christmas (Yes! Fitness Music) 126 BPM
Tis the Season 2 (Power Music) 130 BPM
Best of Tis The Season (Power Music) 130 BPM
Heading into the month of December, the 12 Moves of Fitness is the perfect workout to keep your class participants motivated during the challenges of the holiday season. Even better, you can teach this workout all year long. Christmas in July? If you like this workout, let us know by posting a comment below the blog or video. Even better, consider posting a fun holiday photo of you teaching this class on the Fitmotivation Facebook page or on your social media accounts. Be sure to tag Fitmotivation. Wishing you all a happy and healthy holiday season.