Tuesday, July 02 2019

In keeping with the recent “Create-a-Class” promotion, the newly posted Deep CardioTone video features yet another workout template that can be taught as is or substituted with your own moves.   This deep-water circuit format features 6 tri-circuits.  Each 5-minute tri-circuit includes 1) 60 seconds of upper body 2) 3 minutes of cardio 3) 45 seconds of lower body.  Teach with the wall or without; or teach as a shallow workout if you prefer.  Not only can instructors take away ideas; aqua enthusiasts can also workout to this video or audio download. 

Remember those audio downloads?  Upon launching in 2014, I boasted that six audio workouts would be produced a year.  Hopefully you don’t remember that claim because I haven’t produced an audio workout in a year.  Let’s just say I needed to retool the concept.   But good news!   The audio workouts will be coming back rather prolifically in the newly branded “AquaFit Workout” series.  More details on this new series will be coming this summer.  In the meantime, an audiodownload for Deep CardioTone is available – OR – the video was produced as a workout and you can simply connect via a Bluetooth speaker or headset, hit play and workout, provided you have a WiFi connection.           


The Anatomy of a Tri-Circuit

This workout features 6 tri-circuits.  Each 5-minute tri-circuit includes

60 seconds – Unilateral isolated upper body movement

3 minutes – Cardio drills featuring two exercises performed twice for 30 seconds at a higher intensity followed by 15 seconds of a recovery/flexibility move.

#1) :30/:15   #2) :30/:15   #1) :30/:15   #2) :30/:15 

45 Seconds – Lower body movement

Workout Template
Included with the notes to Deep CardioTone is a template worksheet outlining 6 tri-circuits that follow the above format.  These template worksheets allow and empower instructors to fill in the workout with moves of their own.  And if you exercising in the pool along with the video or audio download, you can substitute some of your favorite exercises once you start getting bored with the existing template.

Wall or no wall? The Deep CardioTone workout was designed to use the wall as a target and as a point of stability.  However, it is important to note that the entire workout (except the stretch) can be performed without the wall.   If you have a large class and limited wall space, attempting to use the wall is all but impossible.  The inspiration for this workout was for my own personal exercise in the pool.  Holding on to the wall while performing the unilateral upper body movement allowed me to stabilize and force more power into the working arm.  With that said, NOT holding on to the wall when doing unilateral arm work forced me to use my core more in order to stabilize the movement.  Additionally, the wall provided a target in the cardio segments and as a supportive aide for the lower body exercises.  However, ALL of the exercises in this workout can be performed away from the wall.  The final stretch is the exception because it was designed specifically for the wall. 

Shallow workout?
The pool at my condo has a nice big deep end and my personal preference when exercising in the water is to be in the deep.   For this reason, the CardioTone format was designed and filmed as a deep-water workout, but almost all of the exercises can be performed in shallow water with minimal modification if preferred. 

The music CD used in this workout is featured in Karen Westfall’s Noodle E.S.P Workout.  The music CD can be purchased by itself for $9.95 at  In the product listing, click on AUDIO CD. If you want some new noodle ideas, you can also purchase Karen’s Noodle E.S.P DVD for just $10.00 extra.

More AquaFit Workouts coming!
As stated above, Deep CardioTone is the first video in this series.  The goal is to start producing select videos that serve a dual purpose:  1) To provide instructors with ideas for their classes. 2) To allow aqua enthusiasts to exercise along with the video.

The overall theme of the site as a training/education resource for professionals will not change.  However, many fans of aquatic fitness are discovering and we are trying to provide them with exercise opportunities.  Advancing technology will continue to make this a more realistic endeavor. 

Stay tuned for more details on this new series and enhanced technology coming soon to!

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.