Tuesday, July 02 2019

(The above video is from Aqua X Power Workout - posted 4/6/15)


Note:  I apologize for the delay in the Aqua X Core Belts.  Aqua Sphere has had them on back order for the past few weeks.  A shipment should arrive in their warehouse by 4/10.  It is still my intention to sell Aqua Sphere’s Aqua X Core Belts AND Aqua X Power Gloves in the Fitmotivation store.  Thank you for your patience.


High Intensity Interval Training (HIIT) is popular in the pool with instructors because it is simple to teach and it is popular with participants because it delivers results.  The most featured format on the schedule for the 2015 International Aquatic Fitness Conference (IAFC) was different variations of HIIT – shallow, deep, cycle, resistance, plyometric, core and more.


The Aqua X Power Workout video and audio download were recently posted.  This workout features 10 powerful exercises performed in a HIIT format.     


Here are five things you should know about this workout.


#1 Upper Body

The emphasis in the Aqua X Power workout is on upper body.  The 10 powerful exercises selected for this workout feature targeted arm exercises combined with powerful lower body base moves such as jacks, skis, kicks and jogs. 


#2 Equipment

The workout was designed for Aqua Sphere’s Aqua X Power Gloves.  These gloves have a very unique design.  They are like really large webbed gloves with foam built into them.  The size of the gloves allows for maximal drag resistance and the foam inclusion creates additional buoyant resistance in selected movements.  The gloves can be sliced for minimal surface area, fisted (boxing glove) for medium surface area and used open for maximal surface area.  This workout can also be performed with regular webbed gloves or with no gloves at all.


#3 Simple Format

The beauty of HIIT formats is in the simplicity.  There are different types of HIIT formatting, each featuring specific timing sequences.  The Aqua X Power Workout does not follow any specific HIIT format, but it does feature a specific timing sequence - a very SIMPLE timing sequence.  Each of the 10 exercises is performed for 60 seconds at a high intensity, followed by 30 seconds of recovery.  An entire round of 10 exercises lasts 15 minutes. Consider using this workout towards the end of your class as an optional activity, one that targets upper body.   But you can also perform a second 15-minute round for a total of 30 minutes, or you can combine the Aqua X Power Workout with other training.


#4 Combined Training

Currently there are several workouts and videos posted on the Fitmotivation website that can be paired with this 15-minute workout.   Looking for a simple yet intense class that delivers results?  Start with a warm up (Basic Aqua Warm-Up), followed by 10 minutes of cardio jogging and one 4-minute Tabata round from (Pool Jogging & Tabata), followed by the 15-minute Aqua X Power Workout, followed by 15-minute Aqua X Core Workout – and then followed by a cool down from (Cool Core Choreography) and then a final stretch (Basic Aqua Wall Stretch).   Presto!  You have a 60-minute class. 


#5 Audio Pool Workout

The Aqua X Power Workout video also includes an optional 30-minute audio download.  The 15-minute round can be performed once or twice.  This simple mp3 file can be saved to your computer and/or imported into iTunes so that you can burn to a disc or sync to a device.  The download is available to Fitmotivation Basic Pro subscribers for $9.00 and it is FREE for Premium Pro subscribers.  At the risk of sounding disingenuous, I have to admit that I really enjoy working out to my own audio workouts in the pool.  I like having a ‘guided’ workout to follow because I workout harder.  I have been using waterproof Bluetooth ear buds, which interact with the playlists on my iPod, which remains safe and dry on the deck.  I’ll be telling you more about these ear buds because they are my new favorite thing.


There are now three audio workout downloads posted on the Fitmotivation website:  Aqua X Power Workout, Aqua X Core Workout and Pool Jogging & Tabata.  The Audio CDs are also available in the Fitmotivation store for $18.00 each.  (Aqua X Power Workout CD will be available in the store soon) 


Money Saving Tip:  If you know someone who would benefit from the pool workouts – tell them to join the Premium Plan for a month.  They can download all 3 workouts for free – watch the videos for a month - and they can cancel before their next month renews.  There is no commitment.


Truth be told, I am very excited about these audio workouts.  Technology now makes it much more possible and affordable to do self-guided workouts in a shared pool (club, condo, rec center, etc.) with waterproof personal listening devices.  This is indeed good news in our efforts to increase health and wellness through aquatic fitness. 





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.