Tuesday, July 02 2019

Get ready for the Circuit Wave Workout.  This linear, easy-to-follow video and audio download includes 6 WAVES of exercises targeting essential components of fitness, including strength, cardio and balance.   AEA Training Specialist, Lori Templeman, designed a specific WAVE formula and workout template that can be recreated with a variety of exercises and fitness goals. 

Inspired by the need to provide her students an aqua workout when she is out of town, Lori agreed to travel from Oregon to Florida to film some Fitmotivation videos.  The Lincoln City Community Center has a Jumbotron and they play aqua Fitness DVDs on the large screen when Lori is away and subs are not available.  Creating videos with her own content allows Lori’s students to exercise with her, even when she isn’t there. 

As a follow-along video, Lori wanted a simple linear format that would allow her students to work at their own pace.  Alternating between strength, cardio, and balance creates a personal “circuit of the body” without the need for stations.  Options and reminders are offered throughout the program to allow individuals to customize the exercises to their personal fitness levels.

The Circuit Wave format contains a brief warm-up and 6 WAVES of exercises totaling 30-minutes. Each WAVE is 5-minutes long and includes 1 minute of strength, 2 minutes of cardio, 30-seconds of higher-intensity cardio and 1:30 of balance.  The strength and balance segments feature grounded movement in which either one or both feet are anchored to the pool floor.  The Circuit Wave Workout is ideal for older populations because 50% of the workout (2:30 of each WAVE) is virtually non-impact.  Webbed gloves can be worn to enhance drag resistance and overall workout intensity. 

Teaching a workout with multiple timed segments can be challenging for instructors who are simply keeping track of time on a watch or clock.  Timing the intervals was easy for Lori thanks to the Seconds Pro Interval, a popular app used for HIIT, Tabata and other circuit training formats.  Available at the App Store with a one-time purchase fee of $5.00, this timing app comes with audible and color-coded timing changes.  Interval ratios can be designed and programed to personalize timing for any workout format.

Similar to other Fitmotivation videos, the Circuit Wave Workout is based on a specific template.  These are my favorite videos to post because the template allows instructors to recreate the workout with their own favorite exercises or fitness objectives.  Using the formula and template provided, any of the exercises in each fitness category can be changed.  Templates provide instructors with a format that can be used multiple times and still provide a challenge.   The template is included with the notes that come with the video – or you can view the template below.

Fitmotivation would like to thank Lori Templeman for traveling from the Oregon coast to share her aqua passion and talents with video viewers.  Lori was put to work while she was in Florida and video viewers can expect more content, including her signature Sink or Swim workout, a deck yoga routine and 10 of Lori’s favorite noodle exercises. 
Watch this space, there is

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.