AquaGym Fitness (AGF) is known for their simple but challenging interval workouts. AGF instructor, Alexis Casey, leads the action in the shallow end while AGF founder, Stephanie Newberry demonstrates the workout in the deep end. Unlike other AGF interval workouts where rest periods, repetitions or exercises are increased, the interval action in this workout starts with longer work/recovery cycles and then decreases until the final heart-pounding set with no rest periods.
Also different from other AGF workouts, this workout can be performed in both deep and shallow water. Fitmotivation subscribers have become accustomed to dual depth workouts because I have created and posted several of them myself. Creating a workout that can be performed in either depth simply opens up more pool space and provides better customer service. It also eliminates the need for instructors to modify movements for members who ignore the class schedule and plop themselves into whatever depth they prefer. WATCH Alexis explain why she likes dual depth.
This 45-minute workout features the same 10 exercises in all four interval blocks. Do the students get bored with just 10 moves? According to Alexis, the students actually love the fact that there are only 10 moves because they can improve their effort and form in each block. “This is an ideal program for a beginner instructor or a new water fitness participant because it builds their confidence and makes them feel successful that they completed a killer workout,” adds Alexis.
Descending Intervals includes a warm-up, cool down and four intervals (blocks) in which the 10 moves get replayed with decreasing times.
Segment 1: Warm-up
The 10 moves are introduced in the warm-up as a preview of the action to come.
Segment 2: Interval #1
The first interval features each of the 10 exercises performed at high intensity for 1 minute followed by 15 seconds of rest. This is a long set of cardio action, lasting for nearly 13 minutes.
Segment 3: Interval #2
The 10 moves get replayed and performed at high intensity for 50 seconds with 10 seconds of rest for a total of 10 minutes.
Segment 4: Interval #3
Ding, ding, ding…ready-set-go! The 10 moves are performed at high intensity for 40 seconds, followed by a scant 5 seconds of rest. The total time is nearly 8 minutes.
Segment 5: Interval #4
It’s time for the cardio rollercoaster. The last best set is only 5 minutes; however, all 10 moves are performed at 30 seconds of high intensity with NO rest.
Segment 6: Cool Down
You will have earned a nice rhythmic stretch by this point.
As mentioned in many other AGF and Fitmotivation blogs, templates are the best. As you can imagine, with a template that features just 10 moves, you can easily reproduce this fitness adventure over and over using your favorite moves. Why recreate the wheel when you have a workout that your students enjoy? WATCH AGF founder, Stephanie Newberry explain the value of templates, as seen in the recent AGF video, Total Body workout
AquaGym Fitness is an aquatic fitness company based in northern Florida in the Jacksonville area offering private training and classes in resort communities, county clubs and recreation centers. Check out their other four videos streaming on Fitmotivation: Total Body Workout, Progressive Ladders, Run2Strength, Partner Drills, Combat Basics. Stay tuned for another AquaGym Fitness Workout posting next month.
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.