Water Workout: Wall, HIIT, Strength

Wednesday, August 25 2021

Ready, set, it’s time to S’WET.  Jenni Lynn is back with all new water fitness challenges.  Targeting cardio, core and strength, High Tide is a 45-minute water workout that combines wall work, HIIT and muscle conditioning. Work the water’s natural resistance or add webbed gloves for maximal fitness results

Fitmotivation recently welcomed back NYC husband and wife team, Chris LaCour and Jenni Lynn Patterson-LaCour for their first filming venture since 2019.  Video production with non-Florida fitness experts is slowly getting back to normal after getting upended by COVID-19. Popular for their high-intensity, S’WET-style workouts, Jenni Lynn and Chris filmed a total of six videos during their most recent filming production.  High Tide is the first to post. 

According to Jenni Lynn, the inspiration behind High Tide was to create a 45-minute Interval based workout that incorporated strength, core and HIIT with minimal equipment.  “I love getting more resistance in the water, but sometimes the drag bells or hand buoys can be too bulky, so the gloves were an easy-to-use addition to add more muscle conditioning and intensity,” explained Jenni.  In addition to strength training in the water, Jenni Lynn also prefers HIIT and wall work for her own personal workouts in the pool.  

Wall Work
The intended results for this workout were to improve core and muscular strength, as well as cardio stamina.  The wall work used in this video was designed to train the core, while getting the cardio amped up.  Wall exercises target core muscles with spinal flexion and extension as the legs tuck in and then extend to make contact with the wall.  The core is further challenged with torso rotation when making contact with the wall in some of the exercises.  Simply put, the pool wall is one of the best “exercise machines” for core training.

The S’WET HIIT segment is designed around impact variations designed to create high and low tides of interval training with grounded, bounded, neutral and suspended movement.  The 10 exercises are repeated three times with descending duration – 30 seconds, 15 seconds and 10 seconds.  The action gets downright turbulent as transitions are made every 10 seconds.

Liquid Endurance
This segment is all about big moves that demand strength and power.   The 18 exercises are divided into six combinations of three moves.  Each combination features a grounded move, then a bounded move and finally a powered exercise that acts as the finisher for the combination.  Equipment is not needed as the water’s resistance is plenty, however webbed gloves would maximize toning and intensity. 

Webbed Gloves
Webbed gloves can be used in the S’WET HIIT and Liquid Endurance segments, however they are not recommended for the Wall Work segment as they can hinder gripping.  Subscribers often request videos with equipment use, such as foam dumbbells, Aqualogix belles, frisbees, noodles and more.  We do our best to produce as many as possible.  The problem is that many of the fitness experts who lead the videos, including myself, eschew equipment use because of decades of experience watching class participants execute moves poorly once armed with bulky equipment.  The fact is, injury is just one poorly executed move away when using equipment.  For this reason, we encourage both instructors and exercise enthusiasts to consider webbed gloves before inserting large, bulky equipment.  Gloves can be used safely and effectively in almost ANY water workout.    Watch Jenni Lynn talk more about webbed gloves. 

Music used in video
The music sued in the video was Seniors 5 (128 bpm) from Power Music's Virtual Music Category. This play list can be downloaded for $14.95. 

We would like to extend a hearty welcome back to Jenni Lynn and Chris.  Stay tuned for several more S’WET inspired videos to post this fall.  Check out previous Fitmotivation videos with Jenni Lynn and Chris.  

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.