High Energy Cardio Combos

Wednesday, May 24 2023

Get ready to unleash the Triple Dip Challenge in your classes.  Join Cindy Vance-Brossman for a 50-minute class format that features her signature “no repeat” style with over 70 different moves. Each Triple Dip features a water exercise performed with three variations. The challenge comes from getting through 23 Triple Dips. 



Cindy returns to Fitmotivation with another “no repeat” workout, which means that all of the exercises are different. None of them repeat, which is similar to her two other videos, Turbulent Tabatas and Crazy Circuits. All three videos showcase her high-intensity approach to aquatic fitness classes.  Unlike her other two videos which are performed interval-style, Triple Dips features continuous cardio with no rest or recovery between exercises.  

Steady State Training
Continuous cardio is referred to as steady state training in which the heart rate stays within a set range for an extended period of time. Also known as aerobic training, the heart goal is typically 60-80%. Working at a steady state of energy expenditure, the body can provide the oxygen needed for the extended cardio activity. This results in a more measured scale of effort, without the breathlessness associated with high intensity interval training (HIIT. To better understand the difference between intermittent intensity and steady state training and why you should do both, read the recently posted blog for the video - Retro Waves

Keep Them Guessing
A “no repeat” workout means that all of the moves are different, none get repeated in the class. Repeating exercises isn’t a bad thing. Repetition can help class participants improve form and can also fatigue and better train muscles. Without doubt, Cindy’s “no-repeat” style does create a fast-paced class that keeps the participants guessing as to what move will come next. The guessing game continues as class members try to figure out how you will change each move three times. Cindy keeps her pool workouts fresh by maintaining a library of over 800 water exercises.

Class Summary
Triple Dips is a 50-minute shallow water class format that includes a warm-up, cool down and 23 Triple Dips. What is a Triple dip?  A Triple Dip features an exercise performed with three variations for 30 seconds each. Triple Dips are performed in sets of three for a perfect Trifecta of 9 moves and 4:30 minutes of continuous cardio. This class format includes 7 sets of three Triple Dips and two bonus rounds that feature extra core action. That is a total of 23 Triple dips. Watch and read below about Cindy’s inspiration in creating the Triple Dip challenge.



Triple Dips Inspiration
By Cindy Vance-Brossman
Triple Dips is a not only an incredible challenge for your body, but for your mind as well. This routine takes one move, then changes it two more times, each for 30 seconds. However, the moves do not change the same way in each Triple Dip, which is where the mind challenge comes in. Making different mind/body connections helps you learn to use your thoughts to positively influence your body’s responses, thereby decreasing stress. And we can all use some of that. There are no repeat moves in the 23 Triple Dips in this routine. The physical challenge is that the Triple Dips are grouped three at a time with 9 continuous training exercises for 4:30 minutes before a short break. Participants may follow the music tempo or go at their own pace. Instructors can use this entire routine or use parts of it as a cardio section in their classes. Instructors can also cherry pick some fun moves to incorporate in their own class creations. This routine is one of my class members’ favorites. I hope you and your students enjoy it as much as I enjoyed creating and practicing it.  


Fitmotivation extends a big thank you to Cindy for sharing her passion and energy with subscribers. Below, watch a fun behind-the-scenes look at her debut filming adventures. 



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.