Instructed deep or shallow, Depth Charge with Melissa Plumeau is an explosive 50-minute water exercise circuit that fuses cardio and strength. Targeting upper body, lower body, core and more, this format will help your class members improve cardio and muscular endurance. This circuit uses noodles, hand buoys and the water’s resistance.
Depth Charge is Melissa’s 10th aquatic fitness video streaming on Fitmotivation. Her class formats have gained a reputation for being well planned, science-based and designed for results. She has over 20 years of experience in the fitness industry, a master’s degree in Kinesiology and a BS in K-12 Physical Education. She owns Embody Pilates Yoga & Fitness and AquaFit Revolution, both based in Boise, Idaho, and is an adjunct instructor at Boise State University. Depth Charge showcases her signature approach to exercise programming with circuit and interval training and plenty of repetition to ensure maximal fitness results. Below, Melissa talks about the video and then read on for a breakdown of the class format.
Depth Charge Class-at-a-Glance
This 50-minute class format includes a warm-up, cool down and five exercise segments.
As mentioned above, this workout can be instructed in both deep and shallow water and includes the use of a noodle and a pair of foam dumbbells. A flotation belt should be worn in the deep end. Below is a breakdown of the action in Depth Charge.
Exercise Segment 1: Wall Work
Segments of wall exercises are alternated with exercises performed away from the wall.
Exercise Segment 2: Lower Body
The major muscle groups of the lower body (quads, hamstrings, glutes and thighs) are targeted with the use of a pool noodle and buoyant resistance.
Exercise Segment 3: Cardio HIIT
Explosive jumping jacks moves are featured in a Tabata Round, with 20 seconds of maximal work followed by 10 seconds of rest.
Exercise Segment 4: Upper Body
A pair of hand buoys is used to target the major muscle groups of the upper body in this segment.
Exercise Segment 5: Final Burn
This segment features explosive swim kicks in a Tabata round.
Fitmotivation extends gratitude to Melissa for her video contributions and well-crafted class formats. We look forward to future contributions from her.
