AquaGym Trifecta with Stephanie Newberry and the AquaGym Fitness team is a full body aqua fitness workout that features a trifecta of cardio and muscular endurance for upper body, core and lower body. This aqua class can be taught in both deep and shallow water. The class template can be modified without equipment, however, in the AquaGym Trifecta video, drag resistance (webbed gloves or HydroRevolution) is included for the upper body segment and hand buoysd are used in the core segment.

Fitmotivation subscribers are familiar with AquaGym Fitness for their fast-paced interval style workouts. The AquaGym Fitness video library includes several high intensity interval workouts. AquaGym Trifecta is fast-paced, but this class is taught with steady-state cardio and timed exercises, as opposed to their standard interval training work and rest cycles. This continuous training approach helps improve your class members’ stamina for longer duration physical activities. In addition to cardiorespiratory endurance benefits, the secondary fitness goal in this routine is muscular endurance.

AquaGym Trifecta Class Summary
This 52-minute Fitmotivation aqua fitness instructor video includes a warmup, cool down and three fitness trainiing segments: upper body, core and lower body. This class format was designed to be taught in both deep and shallow water, so that instructors have options for instructing the routine.

Segment 1: Upper Body Water Fitness Training
The seven exercises in this segment target upper body strength with continuous training for three sets, for a total time of 17 minutes.
Set 1: The 7 water exercises are performed for 1 minute.
Set 2: The 7 water exercises are performed for 45 seconds.
Set 3: The 7 water exercises are performed for 30 seconds.
Equipment: Drag equipment, including webbed gloves and Hydrorevolution Upper Body Drag Resistance can be used here. But feel free to skip equipment and just use the water’s resistance.

Segment 2: Core Water Fitness Training
This segment includes a series of core exercises that would be mainly be performed suspended in shallow water. Each exercise is performed for 30 seconds and then repeated for a second set, for a total segment time of 15 minutes.
Equipment: The hand buoys used in this segment are primarily for neutral buoyancy due to the suspended nature of the exercises. It would be challenging and probably unwise to attempt to instruct 15 minutes of suspended core action without some kind of buoyant support in shallow water. In deep water, class members could skip the buoys and just use their flotation belt for neutral buoyant support. In shallow water, a flotation belt could be used by class members instead of the hand buoys. The exercises could also be modified to use a pool noodle for support.

Segment 3: Lower Body Water Fitness Training
The ten exercises in this segment target the major muscle groups of the lower extremity and are performed for 30 seconds on each leg, for a total time of 10 minutes.
Equipment: Equipment is not required in this segment. The water’s resistance is plenty. However, if your facility has the Hydrorevolution Lower Body Drag Resistance Cuffs, you could have your class participants use them in this segment.

Fitmotivation extends a big thank you to the AquaGym Fitness Team for filming this water fitness video for Fitmotivation subscribers. Stay tuned, HIIT & Run, a fast-paced, interval-style workout will be posting in early May. Below, Stephanie shares some tips with instructors regarding packing your gear bag for class. There is nothing worse than arriving to class and realizing you forgot something.