Tuesday, July 02 2019

Just in time for the holidays!  Miff Hendriksen shares the perfect “Turkey Burner” workout.  Representing a more traditional aquafit class, the Aqua CardioFit routine blends together cardio, toning, balance and core in a linear (non-choreographed) format.  The cardio moves can be enhanced with vigorous travel or adapted to be performed stationary with maximal intensity.   This video was filmed as a 'follow along' workout and an audio workout download is also available. 

The holiday season is the ideal time to unleash intense workouts with minimal choreography.  Weight gain is a fact of life during the holidays.  People are consuming more calories and that means they have to burn them off.  Stress is also rampant during the holidays and an intense workout is just what the doctor ordered.  And stressed out people don’t want to think and thus a less choreographed approach is most welcomed for both the students and the instructor.

According to Miff, the inspiration for Aqua CardioFit was based on her own preferred workout style in the pool.   Having moved to sunny Florida years ago, Miff exercises in her condo pool regularly.  “I am fortunate in that I have a long pool in which I can travel moves back and forth over a long distance and get a really good workout,” says Miff.   Miff’s efforts at teaching her own personal workout in her classes have been met with success and failure.  “I have one class that just hates traveling and so I modify the workout so they can do the cardio in place.”  Aqua CardioFit was designed and filmed based on Miff’s real life experiences in teaching this routine. 


Cardio Warm-up
In this segment, 14 cardio moves are introduced. Each move is performed for 30 seconds. The cardio moves are performed in place and at a lower intensity to gradually warm the body and prepare the joints and muscles for the workout.  The purpose of introducing the cardio moves in the warm-up is so that the students get a preview of what is to come and they can learn the form of each move at a lower intensity.

Cardio Intensity
The same 14 cardio moves are taught again in this segment for 30 seconds each.    The moves are once again taught in place, but this time they are taught with much higher intensity by incorporating larger ROM, bounding, speed, action-reaction and more.  Teaching the moves in place is ideal for classes where pool space is limited or the students simply don’t like traveling as in Miff’s case. 

Cardio Travel
The same 14 cardio moves are taught one more time for 30 seconds each.  However, this time the intensity is increased by traveling the moves.  This scenario is ideal for larger or longer pools. 

Upper Body/ Balance Challenge
In this segment, arm movements are performed in each plane (frontal, horizontal & sagittal) in order to target all of the major muscle groups in the upper body.  A balance challenge is added by changing the base of support as the arm movements are performed.

Core Movement
In this segment, a series of neutral and suspended movements targeting the core are performed for 30 seconds each. 

Cool Down/Final Stretch
Miff wraps up the workout with a relaxing stretch performed at the pool wall.


·      Expand cardio time.  Each of the cardio segments featuring 14 moves performed at 30 seconds each is approximately 8 minutes.   If you want to do more cardio, just add a couple more segments – stationary or traveling.  Or add additional cardio segments by adding variations to the 14 cardio moves.

·      Transform into an interval/circuit workout.   Alternate cardio segments with toning segments.

·      Increase resistance.  Webbed gloves would be ideal for this workout.

·      Swap out moves.  Feel free to insert some of your own favorite moves in the cardio segments. 

Fitmotivation extends a big THANK YOU to Miff for sharing another one of her workouts with video subscribers.   Check out Miff’s other videos – Circuit Overload and Choreo Lite.  Once again, an audio download is also available to exercise along with in the pool.  Premium subscribers have FREE access to the download until the next audio download posts.  Otherwise, the audio download is available in the Fitmotivation Store.


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.