Get ready to explore the Pyramids of the Deep. Deep Pyramids with Jackie Lebeau is the go-to routine she uses when she teaches or subs deep water classes. This class template combines aerobic add-on combinations with interval training designed with pyramid timing. The three pyramids target upper body, lower body and core. Class members should wear a flotation belt and webbed gloves can be used to add extra upper body resistance.
All instructors tend to have their go-to templates for teaching various fitness formats. These templates tend to reflect the instructor’s preferred teaching style. They are also the routines that get lots of positive feedback from class members. Deep Pyramids is one of Jackie’s favorite templates. As an old-school instructor like me, she loves teaching add-on choreography. But like me, she has also learned that a choreographed routine is best broken up intensity drills. The drills serve two purposes. They jack up the intensity beyond steady-state, and they give class members a break from the brainwork involved with choreography.
The pyramid structure and timing that Jackie uses in this video is a pyramid template that she uses in many of her classes. The pyramids are 7 minutes long and alternate harder exercises (work) with lighter exercises (recovery). In Deep Pyramids, Pyramid 1 is all lower body, Pyramid 2 is upper body and Pyramid 3 is core. The reason the pyramids are a go-to routine for her is because she can re-use the pyramids for a variety of fitness programming and equipment. Using three pyramids takes up 21 minutes of class time, and then she fills up the test of the time by doing cardio combos, kickboxing or other fitness formats. In this video, she fills up the time by doing the same add-on aerobic combination three times.
Below, Jackie talks more about her go-to class template and then read on for a summary of the video.
VIDEO SUMMARY
Deep Pyramids is a 50-minute aquatic fitness instructor routine that includes a warm-up (first cardio combo), two more cardio combos, alternated with three 7-minute pyramids and a final stretch. A flotation belt should be worn in the deep end. This class requires no other equipment, but webbed gloves can be used to provide extra upper body resistance.
Instructors should take note of the pyramid template below. This template could save them a lot of time in class creation. Just drop the exercises in an go. The pyramids feature ascending and descending work and recovery times. 0:20 More Intense Exercise
0:40 Less Intense Exercise (Recovery)
0:30 More Intense Exercise (Work)
0:30 Less Intense Exercise (Recovery)
0:40 More Intense Exercise (Work)
0:20 Less Intense Exercise (Recovery)
0:50 More Intense Exercise (Work)
0:10 Complete rest
0:40 More Intense Exercise (Work)
0:20 Less Intense Exercise (Recovery)
0:30 More Intense Exercise (Work)
0:30 Less Intense Exercise (Recovery)
0:20 More Intense Exercise (Work)
0:40 Less Intense Exercise (Recovery)
Fitmotivation extends gratitude to Jackie for sharing her go-to deep water exercise template with subscribers. We hope your class members enjoy this workout as much as Jackie’s participants do. Stay tuned! More videos with Jackie will be posting this winter.
