Pyramid Interval Aqua Class Format

Tuesday, May 16 2023

Partner Pyramids is a 50-minute fast paced, interval-style aquatic fitness template that showcases AquaGym Fitness’s signature progressive moves. AquaGym Fitness instructor, Crystal Goodin and her husband Rick partner up in the video to show how it is done with a two-move circuit. However, the exercises can be rotated with a smaller group where there is wall space and equipment available.  



This aqua fitness class template features a warm-up, cool down and five working blocks, each 8 minutes long. Each working block features two exercises, which are rotated a total of five times. The first rotation is performed for 20 seconds of work, followed by 10 seconds rest. The work times are then increased to 40 seconds and then 60 seconds. In true pyramid fashion, the work times are then decreased back to 40 seconds and finally 20 seconds for the final lighting round. The two exercises in each round also showcase the AquaGym Fitness style of progressive repetitions.  This is achieved by doing a combo move and then adding repetitions in one phase of the combination. In each working block, one exercise is performed at the pool wall. The other is performed with Aqualogix belles. 

Template Modification
If your facility does not have Aqualogix belles, consider modifying the exercise and using no equipment or using foam dumbbells or a pool noodle. The best part of templates like Partner Pyramids is that you can add your own favorite exercises into the rotation and still follow the pyramid and progressive template. Doing so allows you to keep this class in your rotation and make it fresh with new exercises. The rotation of two exercises also makes it completely doable to teach to teach the class as one group. However, if they can split into partners it can be fun because misery loves company.

New AquaGym Fitness Instructor
AquaGym Fitness now has nearly 20 water workout videos streaming on Fitmotivation. Most of the videos have been led by AquaGym fitness founder, Stephanie Newberry.  However, other AquaGym Fitness instructors have led some of the workouts. This time around it was Crystal’s turn to step up. Watch the video below to learn more about Crystal and her journey towards becoming an instructor. Then read more about the Partner Pyramids template and progressive moves.



Progressive Inspiration
By Stephanie Newberry, AquaGym Fitness founder
Partner Pyramids is a challenging two station workout that can be done with partners or on your own. In this workout we are featuring our "progressive moves" on the wall. This is where the student counts their repetitions and continues to add one more as the timer runs. Progressive moves are a great way to customize a water workout to a client’s specific fitness level. Each individual can challenge themselves through attempting to push farther in the progressive moves. These moves can also create a sense of self-competition in trying to get one more rep in. Knowing how many repetitions one was able to accomplish can be a goal for the client as they progress back down the pyramid. Each of these blocks is just about 8 minutes long. For a full class we encourage the instructor to offer 5 blocks...but this is the kind of workout that can be broken apart, done in small blocks, or layered into another existing workout template.

Fitmotivation extends a big thank you to Crystal Goodin and AquaGym Fitness for yet another fast-paced, interval style workout. Stay tuned!  Two more videos with Stephanie will be posting in Summer 2023. Below is a fun behind-the-scenes look at their latest filming.



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.