Tuesday, July 02 2019

Looking for something fun and challenging to do in your classes this week?  Unleash shock and awe with some interval lightening rounds.  USA Aqua Expert, Jenni Lynn Patterson-LaCour, returns to Fitmotivation with another epic S’WET™ workout.  

S’WET Challenge™ introduces a format that can be replicated in any class and with any population with an easy to use ‘create-a-class’template that is included with the notes.  Watch and learn how to create an entire class format with just five base moves and four options for each.   These 20 exercises are first introduced in an instructor guided circuit format.  And then the fun begins when these 20 moves are offered as options in interval lightening rounds.  The class then takes on a reality show atmosphere when the ante is upped and equipment is added.  The SAME lightening rounds are taught but now the students have to adapt to the added challenge of performing the moves with hand buoys.    

S’WET Challenge is one of the easiest classes you will ever teach.  Instructors simply become coaches and motivators as they guide their students through a succession exercises and options.  The ‘Create-a-Class’ template allows instructors to substitute their own base moves and options for ongoing use in classes.  Let’s take a closer look at how this class is instructed.


INSTRUCTOR GUIDED CIRCUITS After the warm-up, the S’WET Challenge workout begins with a 10-15 minute guided circuit in which the five base moves and the four options are introduced.  For example, a jumping jack is taught with four options: 1) Bounded 2) Neutral 3) Suspended 4) Power.  The options increase in intensity, with #1 being easiest and #4 being hardest.  Each option is taught for 30 seconds.  And then the other four base moves and their options are also introduced.

INTERVAL LIGHTENING ROUNDS – NO EQUIPMENT Once the students have been introduced the base moves and their options and practiced them, it is time for the interval lightening rounds.  One round includes each base move being taught for 15 seconds with 5 seconds rest in between.  The students get to pick which of the four options they want to perform the move at during the 15 seconds.  One round of five base moves is about 3 minutes.   Jenni says she usually does three or four rounds with her classes.

INTERVAL LIGHTENING ROUNDS – WITH EQUIPMENT In this round, the SAME exercises and options are performed for the same 0:15/0:5 timeframe, however the moves are now performed with equipment.  The selected equipment in S’WET Challenge is hand buoys.  Because hand buoys can change the dynamic of the movement, it is recommended that you quickly go through all options and demonstrate and cue form with the equipment BEFORE doing the lightening rounds.


How do you keep the options organized so that the students remember them?
Jenni Lynn:  Since I am CONSTANTLY reiterating the name and option of each variation of the move while I’m introducing the moves during the circuit, they’re pretty familiar with what’s coming next by the time we get to the lightening interval rounds. Occasionally, I will write each move with the variations down on a poster board or on a dry eraser board.

How do you keep track of time?
Jenni Lynn:  Being that I have been a swimmer my entire life, I simply rely on the swim clock, or just a regular clock that has a second hand.

What was your inspiration behind this workout?
Jenni Lynn:  Two things inspired this workout.   First of all, my students LOVE intervals.  Secondly, I have a lot of “particular” students, or as I call them, picky Manhattanites. Since I have a wide range of ages and abilities in my classes, I had to give quite a few options for each exercise, so that I wouldn’t have to listen to them complain. From this, I found myself giving 3, 4 and sometimes 5 options for each type of exercise and so I thought it’d be a great idea to base an interval format off of this.

What is the feedback you get from your students when you teach this format?
Jenni Lynn:  I get very positive feedback on this type of workout no matter what the demographic of the class is. I have even done a light version of it in my arthritis classes and they LOVE it! Everyone loves to be pushed and they find that the more we do this type of format, the better they get at the moves and the harder they can work. The participants often choose the hardest options because I motivate them to challenge their limits. 

Fitmotivation is thrilled to have Jenni Lynn back for another video and offers a big thank you for her contributions.  Her other videos, S’WET™ Bootcamp and S’WET™ Deep were a huge splash in the summer of 2015. Jenni Lynn is the founder of Jenni Lynn Fitness, a fitness education company based out of New York City, offering instructor workshops, videos and local classes.  S’WET Challenge will also be available as an individual download video through Jenni Lynn Fitness in the coming weeks.  Contact Jenni Lynn if you are interested in hosting your own S’WET workshops at your facility.

And stay tuned!   Jenni Lynn is back in August with Water Warriors, a challenging shallow water workout that will also include an audio download for self-directed exercise.

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.