Athletic Aqua for Deep and Shallow

Tuesday, March 07 2023

Take away ideas or an entire 45-minute aquatic fitness class that can be enjoyed by class members who are in both deep and shallow water at the same time. Join Chris LaCour for Dude Dual Depth, the fourth video in his Dude Moves series.


Dude Dual Depth is an athletic aquatic fitness format features simple but challenging exercises instructed with a circuit & interval approach.  The format is intentionally kept uncomplicated and the moves basic and more athletic in an attempt to appeal to more non-traditional aquatic fitness participants.  Inspired by his own experiences in getting younger men in his classes, Chris started the Dude Moves series to share the style of class he teaches.  The series includes the original Dude Moves video, as well as Dude Moves Deep and Dude Moves HIIT & Wall.  Watch a fun video that shows the dude-like action in Chris and Jenni Lynn’s S’WET classes in NYC.


Dude Dual Depth:  Class-at-a-Glance
This 45-minute aqua fitness class format includes a warm-up, cool down and four working segments.  The first working segment features higher intensity cardio exercises, followed by a segment that includes wall exercises.  The third working segment, Strength, is the longest and features more powerful water exercises that target the major muscle groups.  Webbed gloves or other drag equipment can be used in this segment.  The last working segment is a repeat of the wall exercises.  Teaching high intensity, athletic movements from the deck can be challenging on your body, and so Chris shares some of his deck teaching tips in the video below.


Dude Dual Depth was designed specifically to be done in both deep and shallow water.  Fitmotivation & PoolFit have several dual depth workouts posted.  Why? 
Benefits of designing classes for simultaneous deep and shallow participation

  • When pool times and space are limited, allowing members to spread out in both deep and shallow can be a solution.
  • Independent contractors can increase their income potential.
  • Offering a dual depth format allows participants to choose the depth they prefer.
  • Instructors do not need to offer modifications for individuals who try to take a class in a depth it was not designed for. 

Recommendations for dual depth instruction

  • Practice movements in both depths to make sure they work.
  • Consider teaching from deck. Members will be spread out across the pool and it will be difficult for them to see you and for you to visually monitor their form and alignment.
  • Timed interval formats with basic, but powerful moves work better than choreography.
  • If you are teaching choreography or to the cadence of the music, an ideal bpm for a dual depth program is 128-132bpm.
  • Participants in the shallow end will not have belts on and may not be able to reposition their bodies for exercises that require neutral buoyancy, such as abdominal exercises in a modified supine position.
  • Hand held buoyant equipment is not recommended because the execution of movement translates differently from deep to shallow, unless specifically designed for both depths, such as the Foam Dumbbell Workout.
  • Some base moves will not work in both depths.  Pendulums and rocking horse exercises don’t work well in deep water. Likewise, you will want to skip cueing bounded, grounded and suspended options for the same reason. Flutter kicks and other deep-water specific movements will not work for participants in the shallow end. 

Fitmotivation has several simultaneous deep and shallow class formats to choose from in the Dual Depth Video Category.  We would like to extend a big thank you to Chris for expanding that category with another content contribution from the S’WET Squad. Chris and Jenni Lynn will be back in Sarasota in July 2023 filming more videos.  
Interested in learning more with the S’WET Squad?  See their invitation below.

Come earn CECs, soak up some sunshine and make some waves with us in Tucson, Arizona and Albuquerque, New Mexico ! Two water weekends filled with energizing CEC workshops, our newest course Turf to Surf and the S'WET™ Instructor Training. Don't miss out on this opportunity to have fun in the pool, join the S'WET™ Squad and help change the perception of Aquatic Fitness! 


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.