WATER WORKOUT BLOG

Strike and Kick with Kelly Bullard is a 45-minute pool workout that includes kickboxing cardio combinations that alternate two exercises, a punch for upper body and a kick for lower body.  Each combination alternates the two moves for three timed rounds, and then both moves are combined for a 90-second kickboxing challenge.

Deep HIIT & Strength with Melissa Plumeau is a 45-minute deep water exercise video that combines high intensity interval training (HIIT) with lower intensity aerobic segments designed to target total body strength. Improve both stamina and strength in this pool workout.

Sometimes you can’t get in the pool and so Poolfit occasionally posts low-impact workouts that can be done in your home. Up down Chair Exercise is a 30-minute workout that utilizes a chair for aerobic exercise, core training and a couple of high intensity interval training (HIIT) rounds. The action flows continuously from seated to standing for an up and down challenge that strengthens lower body muscles and improves balance.

HIIT water workouts should be balanced with more moderate water aerobics training for optimal cardiorespiratory health and performance.  Aerobic Intervals with Stephanie Thielen is a 15-minute water fitness video that features six 2-minute blocks of moderate intensity cardio, followed by 30 seconds of recovery.

Blending foundations of ballet, Pilates and traditional fitness, H2O Barre with Kelly Bullard recreates a barre studio in the pool using a noodle and the pool wall. This 40-minute aqua barre workout was designed to help improve balance, muscular endurance, core strength, flexibility and more.

Freed from gravity and moving up, down and all around, this 20-minute water fitness video features 10 deep water exercises that target the core muscles with vertical to horizontal movement. Deep Core Explore is perfect for combining with another pool workout using the Poolfit playlist feature.

Get ready to have a ball in the pool. Water Exercises with Small Ball with Kelly Bullard is a 15-minute pool workout video that showcases 15 water exercises that target various muscle groups, all performed with a small ball. Consider combining this mini workout with another Poolfit video using the playlist feature on those days when you want extra muscle conditioning. 

Join Stephanie Thielen for a shallow water workout that adapts the principles of superset training to the pool. Superset training is a popular way to strength train in the gym. Achieve fitness results and get stronger by pairing together exercises that target an isolated muscle group, opposing muscle groups, or different combinations of muscle groups.

Sometimes you just need an easy-to-follow cardio workout in the pool that lets you work hard without overthinking. Aquafit Cardio Combos with Melissa Plumeau is exactly that kind of pool workout. Designed to be performed in both deep and shallow water, this 45-minute water aerobic workout takes you through a series of exercises performed twice, with a hard, then harder approach. Beware the 10-minute “Burn-Out” segment that takes you through a challenging finale of all the exercises.

Join Kelly for Spiked Cardio Dance and transform the pool into a dance club. This 48-minute Poolfit water exercise video features several blocks of aerobic dance, each finished with a 1-minute intensity drill. Not the dance type?  No worries. Each cardio dance block is broken down before the final pattern is taught and repeated several times. You can also skip the dance flair and perform the workout athletically.  

Pool Jogging and Tabata 2 is a pool workout that is much more than just jogging. This 50-minute pool exercise video alternates traveling cardio segments with rounds of Tabata, a form of high intensity interval training (HIIT). In deep water fitness you can move in multiple directions, with a variety of arm and leg patterns that target all the major muscle groups. And if you can, you should. Doing water jogging or running in the pool for 50-minutes would be boring and cause repetitive overuse of the iliopsoas muscles (hip flexors).

Get in the pool and train for that sport called “LIFE” with 14 water exercises that were designed to challenge agility, speed, coordination and power. The Athletic Edge with Stephanie Thielen is a 15-minute pool workout that showcases 7 water exercises with a single foam dumbbell and 7 water exercises with a single HydroRevolution drag bell.