The pool wall can be a powerful exercise tool in aquatic fitness classes. Deep Wall Intervals with Maria Teresa Stone is a class format that alternates exercises on and off the wall.
Recognized as an international fitness educator and presenter, Maria Teresa is originally from Mexico and now based in New Zealand. She made her debut on Fitmotivation last month with Aqua Zumba® Express. A superstar in the Zumba world, she played a key role in launching Zumba® in New Zealand and Australia in 2009. Maria Teresa has since trained thousands of instructors throughout the Australasia-Pacific region.
The Pool Wall is an Invaluable Piece of Exercise Equipment
In addition to Zumba® classes, Maria also instructs regular water fitness classes. Deep Wall Intervals is a favorite class format she uses in her deep-water class. Familiar to Fitmotivation subscribers, but often overlooked in aquatic fitness programming, the pool wall can serve as an invaluable piece of equipment for innovative and challenging water exercises. The wall provides a strike zone and a point of stability to engage in a variety exercises. These exercises can be performed in a variety of ways, including vertical, horizontal, supine, prone, side-lying and more. A class favorite is wall push-offs, which can make for challenging and creative cardio. The wall push-offs can be done in many ways, as can the exercises when returning to the wall after pushing off. The pool wall can also be used for killer core exercises, such as wall taps, which can also be done in a variety of ways.
Below, Maria provides more insights into Deep Wall Intervals and then read on for a summary of the class action.
Deep Wall Intervals - Class Summary
This aquatic fitness class format includes a warm-up, cool down/stretch and five exercise intervals. Each of the intervals alternates between two exercises. One exercise is on the wall, and the other is off the wall.
In this interval template, each of the two exercises is instructed for 40 seconds of work, followed by 20 seconds of recovery. The recovery time is also used as an opportunity to preview the next exercise to your class members. The two exercises in each interval are repeated three times for a total of 6 minutes.
As mentioned above, this one of Maria’s favorite formats to teach in her deep-water class. However, this format can also be taught in shallow water, with minor adjustments if needed. There is no handheld equipment required, but a flotation belt should be worn by class members in the deep end.
Fitmotivation extends a big thank you to Maria for sharing one of her favorite classes with subscribers. Stay tuned for two more videos with Maria posting this summer.
