Wall & Strength Interval Workout

Thursday, September 12 2019

AquaGym Fitness Workout #2 – Partner Drills, is a circuit/interval style class that features two stations – one on the wall and one with equipment, allowing you to either split up your group in two or have them work in partners.  Each exercise is taught for 50 seconds and then 10 seconds of recovery is to rotate to the second station.  This workout is ideal for classes with limited equipment or as an opportunity to include wall exercises in a large class. 

AquaGym Fitness (AGF) classes typically feature interval formats that include work and recovery cycles because the science behind it clearly proves the benefits of intermittent training. The theory is that class participants push themselves harder during short bursts of high intensity exercise followed by rest.   AGF founder Stephanie Newberry and teammate Alexis Casey partner up in AGF Workout #2 to demonstrate the effectiveness of structuring interval training with two exercise stations.

Partner Drills was inspired by the opportunities provided by having the students rotate between two exercise stations.  “I wanted to create a class that could be done with a large group that could be split in two so that students could rotate back and forth between the wall or with equipment,” says Stephanie.   Limited wall space and equipment shortages in some of the AGF classes helped inspire the two-station format demonstrated in the video.

Atypical Partner Training
Group fitness instructors usually identify partner training as two people in a class joining together to perform one exercise, usually involving some form of tactile engagement between students. This type of partner training is NOT for everyone as some students don’t like having their personal space invaded.  Instructors and students who actually like this more tactile form of partnering will be disappointed by this video because that is NOT the type of partner work represented.  The partnering in this workout simply comes from ROTATING stations with another person.   If a big class is split in two it makes sense to organize the rotation in partners so that wall space or equipment is consistently and seamlessly shared.

Modifying Without Partners
If your class is smaller, you can simply split the group in two and have them rotate stations without being assigned to a partner.  And for those exercising along with this workout on their own, the exercises can be performed simply by alternating the two stations. 

Limited Space/Equipment Shortage
As mentioned above, if your pool has limited equipment this class format can be ideal.   You only need 10 pieces of equipment for a class of 20 people.  If you have been wanting to include some wall exercises in your class but lack the space, this format allows you to use the wall with half the amount of people. 

Get Creative!
Templates are great because they provide a class structure that can be replicated over and over with new exercises.  In this case, Partner Drills can be refreshed with a variety of equipment or exercise goals.  “The template is simple so that you can switch different stations and plug-in any type of equipment you might choose or change the two stations to target different fitness formats,” says Stephanie.  “Often in our classes we use foam hand buoys, noodles, the wall, resistance bells, Frisbees, kickboards, rubberized equipment and more.”


7 Interval/Circuits

:50 work in each station :10 rest/rotate twice (4 minutes)

Station 1 = Wall

Station 2 = Strength (Aqualogix bells)

After rotating twice, everyone performs a universal 1-minute cardio move

Total Interval/Circuit time:  5 minutes

Universal Cardio Move
This 60-second cardio move performed after the wall and strength stations is designed to bring the group back together by performing the same move.  The cardio exercise also provides an opportunity to mix in some steady state energy output with the interval training. 

Block #7
Everyone loves a good finale and this one does not disappoint.   All of the universal cardio moves are reintroduced in this final segment for an extended aerobic portion. 

AquaGym Fitness is an aquatic fitness company based in northern Florida in the Jacksonville area offering private training and classes in resort communities, country clubs and recreation centers.   Fitmotivation extends a big thank you to both Stephanie and Alexis for traveling to Sarasota and filming their first videos - including the recently posted, Run2Strength.  Stay tuned for more AquaGym Fitness Workouts in the near future. 



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.