Deep AMRAP Class Challenge

Wednesday, January 03 2024

Watch Jenni Lynn and Chris try to beat each other’s reps in this fun deep water core challenge. Then take the challenge to your classes and see how many reps they can get. Deep Core AMRAP is a 15-minute aquatic fitness class segment that features five exercises taught with “as many reps as possible” (AMRAP) in 60 seconds followed by 30 seconds of rest. The exercises are then repeated a second time with greater intensity thanks to longer levers and increased surface area. 



AMRAP is a form of high intensity interval training (HIIT) that features exercises taught with all-out intensity, followed by a brief rest period. This powerful core segment is a great way to launch 2024 and a  new year of water fitness classes. Intermittent training, such as AMRAP, that features high intensity work cycles followed by rest periods has been proven to be an efficient way to elevate the metabolic rate and burn more body fat. In the water exercise video, the work cycle involves performing as many reps as possible in 60 seconds, followed by 30 seconds of rest. 

Deep Core AMRAP is an example of an aquatic exercise class template in which you can swap in different exercises if you don’t like those shown in the video. Hopefully Fitmotivation is providing you with ideas for creating your own challenging aquatic fitness classes. AMRAP is as simple as it gets. To create a class, just pick out 10 of your favorite water exercises and perform each for as many reps as possible for 60 seconds, followed by 30 seconds of rest for a 15-minute round. Repeat the rounds two times for a 30-minute workout, three times for a 45-minute workout or 4 times for a 60-minute workout. Obviously, the timing can be changed to suit your participants and the length of your class.

Deep Core AMRAP is not only a challenge to do, but it is fun to watch Jenni Lynn and Chris compete to see who will get the most reps. Whether your students compete with themselves or engage in some friendly competition with their classmates, this workout is a great way to have them recommit to another year of water exercise. Check out some other express workouts with Jenni Lynn and Chris.

Happy New Year!  Wishing you a year of abundant and successful classes.

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.