What do you get when you fuse cardio and core together? CorDio! Melissa Plumeau’s latest video, Cordio, is a shallow water class format that is designed to burn calories and strengthen muscles simultaneously.
Melissa taught this class at the International Aquatic Fitness & Therapy Conference (IAFTC) in 2023. However, for the video version, she changed up the interval timing .High Intensity Interval Training (HIIT) classes are popular, but the video version of CorDio reflects interval timing and intensity levels that are more geared towards aerobic endurance. Like observations I have made in my own videos and blogs, Melissa recognizes that doing only HIIT workouts with short bursts of max effort, limits our class members’ ability to have cardio endurance for longer duration physical activities. Therefore, the work phases of the intervals in CoreDio are longer, with short recovery times. The intensity output for these intervals would be more moderate, between a 7 and 8 (out of 10) on the Rate of Perceived Exertion (RPE) Scale. Below, Melissa talks more about her video. Then read on for an outline of the class segments in CorDio.
Class Segments Summary
Cordio includes a warm-up, cool down and five working segments. The total video time is 42 minutes. Equipment is used in three of the segments, including a pool noodle, a pair of hand buoys and Hydrorevolution drag bells. The drag bells are optional. They just add more resistance in the Upper Core exercise segment. This workout was designed for shallow water. Instructors would have to modify for deep water instruction. Below is a description of the five working segments in CorDio.
Segment 1: Lower Core
A pool noodle is used in this segment for muscle conditioning and core stability challenges. The emphasis is on the major muscle groups of the lower body and the core. The timing ratio for each of the exercises is 45 seconds of work, followed by 15 seconds of rest.
Segment 2: Speed
The exercises in this segment target agility and speed, two of the skill-related components of physical fitness agility. Four high velocity drills are instructed. Equipment is not used in this segment.
Segment 3: Upper Core
This segment puts more emphasis on the major muscle groups of the upper body and the core and includes three exercise variations of four different base moves. The 12 exercises are performed for 30 second each, with 30 seconds of recovery between each base move. The Hydrorevolution bells are used in this segment. However, they are optional. The exercises can be instructed without the added drag equipment.
Segment 4: Power
As we learned in Lori Sherlock’s recent video, Strength & Power RX, power is also an important skill-related component of physical fitness. This shorter segment includes four exercises performed with maximal effort for 15 seconds work and 15 seconds recovery. The four exercises are then repeated a second time. Equipment is not used in this segment.
Segment 5: Vertical Core
The major muscles of the core are targeted in this segment with standing exercises that involve spinal flexion, rotation and lateral flexion. A pair of hand buoys is used to provide both drag and buoyant resistance.
Fitmotivation extends a big thank you to Melissa for sharing her class programming with subscribers. Melissa owns Embody, a yoga and Pilates studio in Boise. Melissa also offers several water exercises in the Boise region through Aqua-Fit Revolution by Embody. Stay tuned for another video with her posting later this fall.
