Tuesday, July 02 2019

Blend of HIIT and Choreography

Sha-Deep will be available in both the Basic Pro & Premium Pro Plans as of December 12. This video blends together High Intensity Interval Training (HIIT) and choreography. Best of all, the choreography and the HIIT drills in this routine can be performed in both shallow and deep water.

Why have I been doing a lot of simultaneous deep & shallow videos lately? Because at the YMCA where I teach, the classes are big and ALL of the pool needs to be utilized in the 9am classes - meaning you have 20+ in the shallow end and 20+ in the deep end. This reality has forced me to develop programming that can be performed simultaneously in both depths.

In the Sha-Deep video, a high intensity move is performed for 45 seconds after every combination of choreography. The unique variation here is that the high intensity moves will be added on as the program progresses. The new high intensity move introduced is always performed for 45 seconds, while the previous intensity moves are executed for 15 seconds after the new move is performed, with 5 seconds of active or passive recovery between each. Below is an example of how one of the last high intensity sequences looks like: Drill:

Tucks & arm curls (45 seconds) Recover (5 seconds) Sprints (15 seconds) Recover (5 seconds) Scissor Kicks (15 seconds) Recover (5 seconds) Double arm skis (15 seconds) Recover (5 seconds) Power Jacks (15 seconds)

As you can see, the power jacks would have been the first drill introduced after the first combination of choreography. And then after each subsequent choreography block a new HIIT drill was introduced and added on, building up to one last – “Mother of all HIIT Drills.” I call that the Bonus Round! Ding, ding ding….

Sha-Deep is a 45-minute workout that consists of five choreography blocks and five add-on HIIT drills – plus a Choreography Bonus Round and a HIIT Bonus Round.

You can get immediate online access to the Sha-Deep video and the choreography notes as of December 12.
Your students are going to LOVE this workout and it won’t matter whether they do it in the deep end or the shallow end. And don’t forget to do the Bonus Rounds! Ding, ding, ding….

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.