Deep Water 15-Minute Super Circuit

Sunday, February 23 2020

5-4-3-2-1…get ready to S’WET deep with Jenni Lynn and a super circuit that includes 5 minutes of cardio, 4 minutes of strength, 3 minutes of diagonal movement, 2 minutes of legs and 1 minute of abs.  Don’t teach deep?  Create your own 54321 super circuit template for shallow water.  

Jenni Lynn’s inspiration for creating Deep 54321 was essentially a byproduct of how she normally instructs her classes.  “I typically teach 10-15 minute segments of work before taking a water or equipment break and moving onto the next segment of exercises,” says Jenni Lynn.  One way that she builds these segments is by grouping together some of her and her participants favorite exercises.  “I like to build super circuits that target various muscle groups or fitness outcomes.”  Experimenting with various circuit models, Jenni Lynn created a 5-4-3-2-1 circuit because it allows for 5 types of fitness formats in 15 minutes. 


Segment 1:  5 minutes of Cardio
The longest of the 5 segments is designed to get the heart  pumping and the calories burning with high intensity cardio moves.

Segment 2:  4 minutes of Strength
Jenni Lynn uses more focused moves to target specific muscle groups.

Segment 3:  3 minutes of Diagonal Moves
Training with the body in a diagonal position forces more work from the core.  Jenni Lynn shares a few of her favorite diagonal moves.

Segment 4:  2 minutes of Legs
This segment is all about targeting the major muscle groups of the lower body.

Segment 5:  1 minute of Abs
This super circuit finishes up with 60 seconds of ab training. 

Create your own 54321 Template
After watching Jenni Lynn’s 15-minute super circuit, use your imagination and creativity and see if you can think up other ways to design a 54321 15-minute template for shallow or deep water.  There are many formats and you can add into the five categories.  HIIT, Tabata, muscle groups, suspended, grounded, sports themes, kickboxing, stretching, balance, noodles, hand buoys, kickboards and more. 

Fitmotivation would like to thank Jenni Lynn Patterson-LaCour for coming to Florida once again for filming and for sharing her passion and talents with subscribers.  Check out other Fitmotivation videos featuring Jenni Lynn and the S’WET brand – including, Deck Blocks, Back Wall, Freestyle Flow, Noodle Rx, Super Circuit 1, Wicked Wall, S’WET Boot Camp, S’WET Deep, S’WET Challenge and Wave Warrior, and S'WET Silver.  Interested in hosting or attending S'WET workshops?  Visit the S'WET website or connect with them on Facebook, Instagram, Youtube and Twitter.


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.