You are stronger than you think you are! AquaGym Fitness makes its debut on Fitmotivation with a challenging interval workout that combines water running and powerful strength moves. Students will love the athleticism and non-complicated approach to this interval workout. Instructors will enjoy the simplicity of the class template. Run2Strength is also an excellent video to exercise on your own to. An audio download is available.
AquaGym Fitness founder, Stephanie Newberry and teammate, Alexis Casey, showcase one of their brand’s most popular high intensity interval training (HIIT) classes, Run2Strength. Instructors will enjoy launching their new fall/spring programs with an easy-to-teach format designed to unleash their participant’s inner athlete and delivers results. Run2Strength was designed to help AquaGym clients work at a fast-paced level. “Our ‘ramp-up run’ that begins each of the 10 blocks helps our students understand the level of intensity we hope to see them continue through the entire set,” says Stephanie. In the workout, each of these 60-second ramp-up runs is followed by a powerful strength move that is repeated for three minutes. “Repeating is important not only for really working specific muscles, but also so you can focus on the form of each move,” adds Stephanie.
Run2Strength Video-at-a-Glance
Template
The best kind of workout is one that can be replicated over and over with fresh moves. Run2Strength not only provides instructors with creative non-equipment strength moves, it more importantly provides them with an easy-to-teach template that can be constantly refreshed with different strength moves and running variations.
The Run2Strength template features 10 blocks of exercise; each block is four minutes long.
Ramp up Run: 1 minute (00:20 low intensity 00:20 medium intensity 00:20 high intensity)
Strength move: 3 minutes (timed according to right/left execution or variations of intensity)
Adjusting the template to meet your needs
The beauty of a template is that you can let your imagination roam. Yes, Fitmotivation has been short of new deep-water videos lately. How about using this template for deep water? The ramp-up runs work perfectly, as do many of the core-related moves. Adjust the kicking and grounded/arm segments to reflect more deep-specific movements. The strength moves can also be refreshed with variations that incorporate equipment, hand buoys, noodles or kickboards.
Blocks 3, 6, 9
Blocks 1 & 2 introduce new power/strength moves. Block 3 combines the moves introduced in blocks 1 & 2. This same scenario is repeated for blocks 4 & 5 and blocks 7 & 8. Repetition is important for efficient learning and for enhanced form and alignment.
Block 10
Get ready for a surprise! All strength moves introduced throughout the entire workout are repeated in this blockbuster 10-minute finale.
Timing
All interval workouts involve some kind of timed work and recovery cycles and therefore instructors will want to explore the most efficient way to keep track of time. Some instructors simply use a watch or a clock on the wall. As mentioned in other blogs, I personally use the phrasing of the music because each 32-count phase is approximately 15 seconds in a playlist that is between 128 to 132 bpm. However, many instructors use timing apps on their phones or iPads. Alexis had formatted the timing for this workout with an app called Interval Timer. As the official timer and phone holder in this video, I can attest to the fact that the Interval Timer app was simple to use.
Why Running?
All 10 blocks in this workout start with one minute of water running at varying intensities. Asked what inspired her to format the workout in this manner, Stephanie responded by stating that many of her clients have removed running from their exercise routine because it became too difficult on land. “Running is an excellent cardio exercise that burns lots of calories and I think our clients really enjoy getting the benefits of running in this workout without the pain of traditional running on land,” explains Stephanie.
Why Strength?
The moves selected for the 3-minute strength segments target upper body, legs and core with large, powerful exercises. Repeating one move (with variations) over three minutes would more accurately train muscle endurance as opposed to muscular strength. However, applying more force and velocity to the exercises can go a long way towards delivering both strength and endurance results thanks to the water’s resistance.
Equipment?
The equipment used in this workout was that amazing thing called WATER. As mentioned in other blogs, instructors should become skilled at using the water’s resistance before attempting to add in other equipment. Instructors and participants can progress the intensity of this workout by incorporating drag equipment, such as Aqualogix or webbed gloves.
Why Intervals
The AquaGym Fitness brand was launched a few years ago with a focus on HIIT workouts but have since branched out into other formats. According to Stephanie, her participants love HIIT training because the workouts are results-oriented, simple to follow and they work harder knowing there is a rest coming. Watch Stephanie explain some of the benefits of HIIT training and see some links below for more information.
INTERVAL TRAINING RESOURCES
Anti-Aging Workouts & Telomeres
Endurance Training Best for Telomeres
HIIT Training Vs Steady State. Which is better?
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. Fitmotivation extends a big thank you to both Stephanie and Alexis for traveling to Sarasota and filming their first videos. Stay tuned next month as Stephanie and Alexis showcase AquaGym Fitness workout #2 – Partner Drills.