Challenge your class members with a ladder workout that can be taught in both deep and shallow water. This 55-minute aquafit class template includes a warmup, cool down and seven ladder intervals that feature high intensity cardio and muscular endurance training. Each of the 7 ladders includes 4-minutes of high intensity exercise, followed by 2 minutes of recovery that includes core training, muscular flexibility and joint mobility. This total body workout includes ladders for upper body, lower body, cardio and core. Handheld equipment, such as foam dumbbells, is optional in the two upper body ladders.
Inspired by some of my other water exercise videos where I have included a segment with ladder timing, it has been on my bucket list to do a full video of ladders for a while. Originally, I envisioned a deep-water video with ladder timing and cool deep water moves. However, when I started practicing in the pool, I found myself using mostly variations of the dual depth moves from the 100 Water Exercise series. Consequently, Ladders became a dual depth workout that can be taught in both deep and shallow water. The video was filmed entirely in shallow water because the underwater camera is closer and provides better visuals of the exercises being performed. And since I pretty much stuck with the 100 list, Ladders essentially became the 5th video in the 100 Water Exercises series.
What is a Ladder Workout?
Ladder timing is simple and straight forward, which makes creating a class of ladders super easy. Instructors can also cherry-pick a ladder or two out of this video to use in their classes. For ladder timing, imagine a ladder or an inverted pyramid with ascending timing that goes up one side and descending timing that goes down the other side. In Ladders, the timing used to ascend is 15, 30, and 45 seconds, with the top of the ladder being 60 seconds, and then descending timing of 45, 30 and 15 seconds. Consider flipping this timing and do a traditional pyramid with descending time going up starting at 60 seconds and peaking at 15 seconds, with ascending time going down. Instructors can use whatever timing ratios they want. I chose 15, 30, 45 and 60 seconds, because I time with the phrasing of the 128-bpm music playlist. For example, 15 seconds in one 32-count music phrase, and 45 seconds is three 32-count phrases.
Work vs Recovery Timing
The Ladders in this class template are 6 minutes long. They begin with begin with 4 minutes of continuous high intensity cardio and are followed by 2 minutes of recovery. This longer duration of high intensity is a challenge. Many of the interval and HIIT videos on Fitmotivation have much shorter high intensity work durations. For example, many intervals have 30-60 second durations of high intensity and are followed by recovery cycles of 15-30 seconds. Ladders will challenge your class members to push their bodies to adapt to longer periods of high intensity. Longer work times require longer recovery times. It would be impossible for your class members to go into the next 4-minute work cycle with a full gas tank and all-out intensity without the 2-minute recovery. Best of all, having a longer recovery time allows you to sneak in some movement medicine in the form of balance, core training, dynamic flexibility and joint mobility.
Watch the video below for more insights into Ladders and then read on for a summary of the class template.
Class-at-a-Glance
This 55-minute class template includes a warmup, cool down and seven 6-minute ladders. The seven ladders are divided into two upper body, two lower body, two core and one cardio ladder. The cardio power ladder is placed in the middle to bring the class to peak intensity. The exercises in the two upper body ladders were adjusted to allow for the use of handheld equipment, including foam dumbbells and the Aqualogix drag bells. However, equipment in these two ladders is optional. Why did I do this? Recently, I posted a couple of social media videos about the foam dumbbells that stirred up some controversy and a lot of comments. A few of the comments were from Poolfit and Fitmotivation subscribers saying they would like more of the foam dumbbells in the videos. Therefore, I made slight adjustments from the exercises I had planned, so that equipment could be used.
Follow Along on Social Media
Speaking of social media, if you are not following Poolfit, please consider doing so. We post on both Fitmotivation and Poolfit social media platforms, but Poolfit has by far the largest engagement. There is a lot of aqua love out there judging by the followers on Poolfit’s social media that we have amassed in the last couple of years.
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Thanks as always for your support as a subscriber. I hope you enjoy the Ladders workout, whether you do it in its entirety, or just use a couple ladders for your classes.
