There is no warm up or cool down in this video because this quick 15-minute cardio burst is meant to be added into any of your regular aquatic fitness classes where the participants enjoy a more advanced challenge. This cardio burst is broken into three 5-minute segments that feature several variations of frog hops, tuck jumps and dolphin kicks, as well as challenging combinations of all three. Below, read more about Sharlie’s inspiration behind creating this video.
Inspiration for Frogs, Tucks, Dolphins Oh My!
By Sharlie Peterson
Whatever term you may call them, frog hops and tuck jumps are staples in aquatic classes around the world. Frog hops are a great exercise to increase cardiovascular health, while recruiting the inner thigh and core muscles. Tuck jumps engage the abs and lower body muscles. Add in some dolphin kicks for some extra cardio and leg work and you receive a total body workout.
However, because these exercises have become so common in aquatic classes, they can quite often become routine or dare I say boring to your class members. That’s why Shockwave Aqua Fitness wanted to put a twist on these three common water exercises.
By using the basics of each exercise and then tweaking them with different arm movements, body positions and travel patterns, you can create innovative variations that challenge your class members while giving your class a water-specific feel. Let’s face it. You can’t do these moves on land.
Stacking a combination of these exercises on to one another also helps to improve agility and cognitive skills. As the moves add-on, the intensity of the workout builds. Furthermore, creating various combinations and patterns with exercises is an opportunity for instructors to shine and get creative. We hope you can use some of these fun patterns and exercise combinations in your own classes for a fun cardio burst challenge.
Fitmotivation extends our gratitude to Sharlie for sharing her Shockwave class content with subscribers. Check out her other Fitmotivation videos and stay connected with Shockwave Aqua Fitness with their website, Facebook, Instagram and Tik Tok. Below, watch Sharlie and her mom, Shelley, in a behind-the-scenes video of their last Florida filming.
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.