Tuesday, July 02 2019

The above video preview is for Aqua HIIT Bits, which posted on 8/8/16

Feel like you do the same drills over and over?  Do your aqua drills need an injection of creativity and purposeful movement?  Drill Sergeant Stephanie Thielen comes to the rescue with a collection of some of her favorite HIIT drills.  The video, Aqua HIIT Bits, just posted (Basic & Premium Plans) and it features 24 drills guaranteed to unleash shock and awe in your classes.

Known for her intense, athletic workouts and sassy deck-side manner, Stephanie is an AEA Training Specialist and a popular presenter at the International Aquatic Fitness Conference (IAFC).  She is also an educator for other fitness organizations and a kindergarten teaching aide in her hometown of Omaha, Nebraska.      

High intensity interval training (HIIT) has become very popular in aquatic fitness classes.  As the Baby Boomers age, more and more of them are taking their athletic pursuits to the water – requiring instructors to provide higher intensity options in their classes.  Stephanie has created several high intensity workshops over the last few years.  Aqua HIIT Bits is a collection of her favorite drills from a few different workshops. 

Aqua HIIT Bits features three different segments for a total of 24 drills:  8 cardio/plyometric drills, 8 agility drills and 8 cardio/strength drills with a single hand buoy.   Let’s take a closer look at these segments.

Cardio/Plyometric The exercises in this segment are a combination of large muscle, rhythmic patterns with plyometric or jump training movement patterns.   The goal with these cardio/plyo combinations is to sustain the cardio movement pattern and increase explosive power with each jump.  And yes, plyometric means jumping which may not be suitable for some of your class participants.  There is a simple solution.  Modifications removing the jump can be offered for all 8 exercises in this segment.

Agility is the ability to change the body’s position quickly, in an efficient and effective manner and requires the integration of various movement skills such as coordination, speed, reflexes, strength and endurance.  According to Stephanie, the 8 agility exercises will test not only your footwork coordination, but also your ability to keep the pattern moving without missing a beat. 

Cardio/Strength Cardio and strength combinations include patterns of cardio and upper body strength, or cardio and core strength for a test of muscular endurance.  Using a single hand buoy, many of these combinations are unilateral and challenge only one side of the body.  For other ideas using a single hand-buoy, be sure to check out U.K. Aqua Expert, Steph Toogood’s video, Hand Buoy ABCs.

The best part of producing all of these videos for Fitmotivation is that I get to see the workouts performed in the pool and I get to be the first person to watch the video.  As I was watching Aqua HIIT Bits, it occurred to me that all 24 drills in this workout were totally unique, unlike the hackneyed drills I have been using (over and over) in my own workouts and videos.   

As have other Fitmotivation Fitness Friends who have filmed videos, Stephanie has impressed me with her expertise and passion.   She has inspired me to give my drills a makeover with some creativity and purposeful, multi-planar movement.  My preference would be to just STEAL her drills but everyone will know if I do. 

Kudos to Stephaine Thielen!  On behalf of Fitmotivation video subscribers, thank you for sharing your talents.  To find out more about Stephanie, or if you are interested in attending or hosting Stephanie’s workshops, please visit her at StephanieThielen.com. 

Stay tuned for her other video to post in September.  Ready-S.E.T-Go!, one of Stephanie’s most popular workshops, is the aquatic fitness industry’s solution to a pre-choreographed body conditioning class.  

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.