Buoy Blast features five exercises performed with a single buoy, first on the right side and then on the left. AMRAP training is a fun way to challenge your class members by seeing how many reps they can get in a set amount of time. Jenni Lynn and Chris are the aquatic fitness couple extraordinaire and Fitmotivation subscribers have been enjoying their workouts over the last few years, including two other 15-minute AMRAP challenges, Core with LaCour and Best of AMRAP S’WET.
First and foremost, Buoy Blast is a quick 15-minute cardio challenge that gets the heart pumping with a competitive spirit that motivates class members to see how many reps they can get in each 1-minute exercise, competing against themselves or their class buddies. This workout features unilateral training with a single buoy. Five exercises are performed on the right side, followed by five exercises on the left side. Unilateral training is excellent for correcting muscle imbalances and improving core strength.
Choosing the correct buoy size is essential for achieving a safe and effective workout. Lightweight on land, the foam dumbbells generate a great deal of resistance once they are pushed below the surface of the water. This occurs when they encounter the upward force of buoyancy. The larger the buoy, the greater the force. Small to medium sized buoys are best for pool workouts where you are doing moves at a faster cardio clip. The PoolFit Gear Shop does include some smaller options, including the Thera-Band Light Hand Bars.
Avoid gripping on to buoys for an entire workout or class. Hand breaks are essential. Ideally, the buoys should be alternated with exercises where hand-held equipment is not used so that the hands get a break. Buoy Blast includes a 30-second recovery period after each exercise, which gives the hands a break from gripping. Excessive gripping can cause discomfort and even pain for people with arthritic hands or wrists. Prolonged gripping can also elevate blood pressure.
FOAM DUMBBELL SAFETY
It is important that your class members understand that foam dumbbells cannot just be inserted into any class you are teaching. A class must be specifically designed for their shape, size and the interaction with the upward forces of buoyancy. As an instructor, it would irk me when class participants would try to use foam dumbbells in my choreographed, fast-paced aerobic classes. I didn't design these classes with equipment in mind. I was concerned my class members could injure themselves trying to do the arm patterns I was teaching. Frustrated, I even wrote an article about my ongoing battle with students over foam dumbbells.
Below, WATCH an extended tutorial on the use of foam dumbbells, including safety tips on buoy size, gripping and modifications.
Fitmotivation extends a big thank you to Jenni Lynn and Chris for providing a solid workout and entertaining us with their fun competitive banter. Stay tuned, another 15-minute video with both of them, Deep AMRAP Core, will be posting later this fall.
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.