The above video preview is for Aqua Total Body Tabata, posted on 2/22/16
Last month we posted Aqua Tabata Deep, a total body Tabata routine (video & audio workout) for deep water. Now we are taking the Tabata workout to the shallow end (video & audio workout) with a total body Tabata workout that features kickboxing flavor and lots of upper body toning and core activation. Best of all, this workout is suitable for older populations because more than half of the moves are virtually impact free. Bounded moves are alternated with anchored moves that target upper body and core stabilization.
Here is what you need to know about the structure of the workout, intended population, music, webbed gloves, audio workout and more.
WHY USE TABATA TIMING/STRUCTURE?
Okay, I admit it – I have enjoyed using the formatted Tabata music CDs because they provide me with a timed structure for an entire class. All I have to do is add in the moves. Am I using the Tabata protocol as it was intended for “all out” intensity during the 20 second work cycles? Absolutely not and guilty as charged. Instead, I am using the 8 work cycles in each of the 8 Tabata rounds for a total body workout that relies less on “all out” intensity and more on selecting moves that recruit all of the major muscle groups while moving the body in all directions.
IS THIS WORKOUT SUITABLE FOR OLDER POPULATIONS?
As I have said many times, I teach morning classes at a YMCA in a retirement community. These are big classes packed with older adults. Every workout that I post as a video is a workout that I do with my students. My students enjoy kickboxing and they love Tabata drills. The Aqua Total Body Tabata workout is virtually 50% impact free because half of the moves are performed with feet grounded to the pool floor. These moves target the upper body and keep the heart pumping due to the large rhythmic movement of the arms. The key is to always encourage students to work to their own abilities throughout the workout.
TEACHING TIP: GROUNDED MOVES
As stated above, more than half of this workout is performed with feet anchored to the pool floor. During this time, upper body is targeted while stabilizing through the core to keep feet anchored down. This will be challenging if students are too deep. During the grounded moves, ask participants to move into slightly shallower water for optimal grounding to work the upper body and activate the core. And then during bounded moves ask them to move back a little deeper to lessen impact.
WHAT FORMATTED MUSIC DO I USE IN MY CLASSES?
I love the Tabata Gold music CDs/downloads produced by Yes! Fitness Music. These CDs provide you with music and verbally cued timing for 8 Tabata rounds, each featuring 8 cycles of work and recovery. Each of the 8 rounds is separated by 30 seconds, which is perfect for a water break. These formatted CDs make it so easy to just drop in moves and go. For this shallow water Tabata workout I have been using Tabata Gold Vol. 2. Listen to a sample.
WHAT MUSIC DO I USE IN THE VIDEO?
Tabata Gold is not approved for use in a video. Therefore I use specifically approved music in the video. All of the songs you hear from the video are actually included in a music CD/download produced by Yes! Fitness Music. Ethnic Rhythm Party can be purchased in the Fitmotivation Store as a CD or downloaded off of the Yes! Fitness Music website.
DO YOU HAVE TO WEAR WEBBED GLOVES?
In this workout I wear webbed gloves but that is totally optional. Keep in mind that this workout is intended to be an upper body workout and so the gloves provide an opportunity to add more resistance to the movements of the arms. In fact, they add a LOT more resistance, which will be fully evidenced by my facial expressions in the video. There really is no recommendation for type of gloves. Some people prefer mitts and other people prefer neoprene gloves. SwimOutlet.com offers a wide variety of webbed gloves at an affordable price.
HOW CAN I UTILIZE THE AUDIO WORKOUT?
Aqua Total Body Tabata includes both a video and an audio workout. What does that mean? An audio download or CD is available and that includes the entire workout – verbal cues and music – without the video. Fitmotivation Premium Plan subscribers can download the audio workout for free. Basic Plan subscribers can download the audio workout for $9.00. Anyone can buy the CD in the Fitmotivation Store. How can I use this audio workout? As described in another recent blog, you can get in the pool with a pair of water-proof (Blue Tooth) ear buds and enjoy an intense self-guided aqua Tabata workout. If you lead a casual class from within the pool to a small group at a condo or recreation pool, consider putting the CD in a boom box or sound system and working out with your class to the verbally guided Tabata workout. The audio CDs are normally priced for $18.00 each in the store, but you can purchase BOTH the Aqua Tabata Deep and the Aqua Total Body Tabata (Shallow) audio workout CDs for a special sale price of $20.00.
Whether you are teaching these Tabata workouts to your students or exercising to them yourself with the verbally cued audio download or CD, these total body Tabata workouts (deep & shallow) are a great way to get in shape for the upcoming warm weather months. Spring is fast approaching!