Tuesday, July 02 2019

Danita is back with a deep-water workout that includes 8 combinations of movement that feature changes in direction, speed, travel and working muscles.   Dynamic Deep Combos just posted and it is a terrific summer workout for burning calories and toning muscles in the deep end. 

Putting movement together in deep water is always more challenging than shallow water.  The lack of gravity makes movement sequencing and transitioning more difficult and thus requires additional considerations and planning.  Consequently, many instructors teach with a more linear/freestyle approach in the deep.   Danita is an exception.  She demonstrates that add-on choreography can be easy and effective to teach in the deep as long as the moves are kept basic. 


The movement sequencing in the warm-up is taught with a layering style and designed to warm-up the muscles and joints and acclimate them to the cooler pool temperature.  A jog/jack combination is taught three times and layered with variations of the movements each time it is taught.

Combo #1
This combination features cross country skis instructed with several variation techniques including travel, speed, power and direction. 

Combo #2
Jumping jacks get their turn in the spotlight in this combination.  The jacks are taught with variations in arms, legs, power, cadence, travel and direction. 

Combo #3
The choreography fun kicks into high gear as six high intensity moves are taught one at a time and then added on to form a fun and challenging movement sequence.

Combo #4
The Law of Inertia comes alive as variations of skis, jogs, jacks and tucks are traveled around the pool, creating an exciting deep-water adventure. 

Combo #5
Channel your inner kick boxer in this segment with a sequence that combines karate kick variations with high intensity aqua exercises.

Combo #6
This segment is armed and dangerous as the emphasis is put on the upper body for both isolation work and dynamic power movement.

Combo #7
The lower body is the focus in this segment with a heart pounding combination of powerful leg exercises.

Combo #8
Core muscles are always engaged in a deep-water workout, but in this segment the core is targeted with specific movements that put some heat in the midsection.

Cool Down/Stretch

Rhythmic movements are blended together to form a relaxing finale.

Fitmotivation would like to extend yet another thank you to Danita for sharing her class routines and her passion for aquatic fitness. Check out Danita’s other Fitmotivation videos.   Interested in hosting CEC approved workshops with Danita?   Visit her at her website, Watkins Aquatic Fitness.    And look for her at SCW MANIA in Atlanta in July 2018.

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.