Cardio Ladders Express with Jackie Lebeau is an interval-based aquatic fitness format that can be instructed in both deep and shallow water. The ladder method of interval training is a fun and challenging way to burn calories and build stamina. This shorter duration 24-minute video is ideal for incorporating cardio training into an existing water fitness class.
The ladder method of interval training involves ascending ratios of duration with descending levels of intensity. In other words, the first move represents the base of the ladder and is the shortest and most intense exercise. This is followed by three more moves that ascend to the top of the ladder, each increasing in duration but moderating in intensity. The premise is that you can exercise at all-out intensity for a short bout, but the intensity needs to be dialed back the longer the duration is. There are six ladders to climb in this aquatic fitness instructor video.
Aquatic Fitness Video-at-a-Glance
Because this is a shorter video, there is no warm-up or cool down. Fitmotivation includes 15-25 minute duration videos because subscribers like being able to view the video more quickly and they like having different segments and formats to add into their classes. This 24-minute video includes six 4-minute cardio ladders. Each ladder includes four exercises with the following timing ratios:
20:10 Exercise #1
30:15 Exercise #2
40:20 Exercise #3
50:25 Exercise #4
The ladders each feature a base move and four variations of that base move. Below are the base move moves used in the six ladders.
Ladders 1 & 2: Jumping Jacks & Cross-Country Skis
Ladders 3 & 4: Kicks & Pendulums
Ladders 5 & 6: Jogs and Front shoots
This content can be enjoyed in both deep and shallow water. Watch Jackie talk more about Cardio Ladders Express in the video below.
I hope you enjoy this cardio challenge. The next video to post is on May 17 - Deep Forces with Cindy. I am taking a break between now and then to head to the International Aquatic Fitness & Therapy Conference (IAFTC), where I’ll be presenting some sessions to aquatic fitness professionals from around the world. And then Claire from Australia will be coming back from the conference with me and filming new Fitmotivation videos.