Tuesday, July 02 2019

The above preview is for Deep Core Challenge, posted on 1/10/16

Produced in 2006, Deep Core Challenge remains one of my most popular routines.  At the time, I was still a newbie to deep-water fitness and I was rather intimidated teaching a deep water routine as a workshop and at conferences.  I thought for sure I would be revealed as a fraud by deep water aficionados.  Therefore, I chose a routine that was heavy in choreography and core.   Choreography was my specialty and “core” was the buzzword in every fitness workshop and video in 2006. 

The strategy was to draw them in with core and then blindside them with choreography.  Despite the fact that my students loved the Deep Core Challenge routine, I still felt inadequate teaching deep water to fitness professionals, many of who had 10-20 years experience teaching in deep water.  Fortunately, most of them taught freestyle and so choreography was a completely new experience for them.   Looking back, the success I had with this workshop was a turning point in my confidence with deep water fitness.

The Deep Core Challenge routine features 10 add-on combinations.  As with all Fitmotivation videos, the choreography notes are available to print out.


Traveling Lateral with Ankle Reaches (Combination #3)
10 years later and I still love to do these in my classes.  One-footed moves are often traveled forwards and backwards, but we sometimes forget that they can be very powerful when traveled laterally.  Traveling the same-leg ankle reaches laterally requires extreme upper body effort and intense core engagement.      

Traveling Lateral Skis (Combination #6)
Traveling a ski laterally is the ultimate power move when you maintain both arms and legs in the sagittal (front to back) plane.  How do you move you ask?  You move with brute force, power and determination

Syncopated Moves (Combinations #2, #5 and #6)
If you have watched my videos or been to my workshops you know I love syncopated moves. This routine is where I first start using syncopated movement in deep water.  Syncopation is a term used in music to describe a variance in music beats or rhythm.  In terms of movement, it is a variant of tempo.  Slow, slow, quick, quick, quick.  Syncopated moves are challenging to describe on paper; best to view on video.

Core Classics (Combinations #8 and #9)
And what exactly are classic core movements in deep water?  Think tucks, think moguls, think twists and think any movement that flexes and extends; or rotates the torso.

Vertical to horizontal (Combination #10)
This combination was the precursor to my all time favorite deep water routine, Aqua Vertizontal.   The combination features a jack-tuck that ends in modified supine position, transitions to crunches and returns to vertical - all in 32 counts of music. 

I hope your students enjoy these moves as much as mine did and still do.
Looking for other deep water ideas for your classes?  Look for the following deep water videos streaming on the Fitmotivation website.
Aqua Tabata Deep (posting on 1/13/16)
Aqua Vertizontal
Cool Core Choreography
Deep Leverage
Deep Triads
Dual Aqua
Pool Jogging & Tabata
ShaDeep Seniors
S’Wet Deep


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.