Tuesday, July 02 2019

The above video preview is for Hand Buoy Solutions, posted 3/6/16 (Premium Plan only)

Hand buoys, often called hand bars or foam dumbbells are the most popular and prevalent type of aquatic fitness equipment.  Recently, hand buoys have been by far the most frequently requested Fitmotivation video topic.  To fulfill the request, I decided to call in a Fitness Friend who is well-versed in the use of hand buoys.  Who better than U.K.aquatic fitness expert, Steph Toogood.   

Steph is an international presenter and AEA Training Specialist, known to many who attend AEA’s International Aquatic Fitness Conference (IAFC).  Named as one of the Top 10 Fitness Instructors in the UK by the Independent on Sunday and the recipient of the 2004 AEA Global Award for Aquatic Fitness Professional, Steph is know for her dedication to educational excellence. 

Fitmotivation video subscribers will have access to TWO hand buoys videos by Steph in March.  One of Steph’s top selling DVDs, Hand Buoy Solutions, was just posted and is now streaming as a Premium Plan video. Later this month, an original Fitmotivation video (just filmed!), Hand Buoy ABC’s – Aerobic, Balance & Core, will be posted in the Basic & Premium Plans (March 24).  

First up – Hand Buoy Solutions.  According to Steph, this 60-minute video includes an eclectic variety of segments suitable for all populations.  The workout features cardio conditioning, muscular endurance, flexibility and fun skills for functional fitness using one and two buoys.  There is also an extended cool down segment incorporating the hand buoy. 

Hand buoy selection:  Provide a variety of sizes and styles suitable for your population.  Consider choosing smaller buoys for aerobic activity.
Music:  Choose music that does not exceed 128bpm to encourage full range of motion.

Cueing: Cue posture and check grip throughout the workout
Hand releases:  Provide breaks or hand releases throughout the workout


Segment 1:  This segment features a warm-up with two buoys.  Working mostly at the surface during the warm-up, use basic short lever moves with a pair of hand buoys.  Start with unilateral and progress to bilateral moves in all planes.  Rehearse symmetrical and asymmetrical moves. Teach varied releases.

Segment 2:  Heat up the pool with some cardio and two buoys.  Work through energetic combinations that feature variations of the base moves in all planes and progressed with cadence changes, range of motion, acceleration and rebounding to maximize the effect of gravity.

Segment 3:  Muscular endurance training is ideal for hand buoy applications.  The energy and cardio continues in this segment with a more focused effort on targeting the major muscle groups of the upper with buoys and the lower body with power. 

Segment 4:  The buoyant hand bars aid stabilization and a balance challenge to the slow sweeping patterns in this segment. Using two buoys and a lunge matrix, this enjoyable and meaningful sequence is executed with progressive movement to challenge both range of motion and stability. 

Segment 5:  Moving into the second half of the video, the action changes to single buoy work.  Using just one buoy creates a wider variety of exercise options and outcomes.  This segment demonstrates a warm-up with a single buoy. 

Segment 6:  This segment alternates between dynamic, bounded movement and static, anchored movement.  Learn movement progressions with a single buoy that challenge core stabilization, muscular endurance and range of motion. 

Segment 7:  The single hand buoy is perfect for exercise programs that include functional movement to improve activities of daily living (ADLs) as the limbs move mostly unilaterally in daily living.  Combine these movements with fun elements to improve agility, motor skills and proprioception and the hand buoy will become a favorite fitness tool in your classes. 

Segment 8:  The cool down is most often executed without equipment.  This sequence shows an effective full range of motion multiplanar routine using a single buoy that can lengthen all primary muscle groups while challenging balance and calming the mind.

Whether you use all of the programming or just segments of it, the Hand Buoy Solutions video is sure to provide you with fresh variations to blend into your classes.  This 60-minute video is currently posted in the Premium Plan along with the notes.  If you are currently a Basic Plan subscriber, you can switch back and forth at any time between plans and your account will automatically be adjusted.  If you are not a subscriber but are interested in viewing the Hand Buoy Solutions video, along with over 50 other aquatic fitness videos, please be sure to choose the Premium plan ($24.95/month) when signing up.     There is no commitment beyond one month.

Stay tuned for two original Fitmotivation Videos from Steph Toogood and Hydro-Actif posting soon in the Basic & Premium plans. 


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.