Athletic Dual Depth Water Workout

Tuesday, March 07 2023

Channel your inner athlete in this 45-minute water fitness workout that can be performed in both deep and shallow. Join Chris LaCour for Dude Dual Depth, a pool workout that features simple but challenging water exercises. 

Dude Dual Depth is an athletic water fitness format that is straight forward, easy to follow and taught with timed intervals.  Inspired by his own experiences in getting younger men in his classes, Chris intentionally keeps his workouts uncomplicated, with basic but powerful moves.  Subscribers are now familiar with Chris’s more athletic style workouts, including the Extreme Aqua series and Aqua Sport Conditioning.  Watch a fun video that shows the dude-like action in Chris and Jenni Lynn’s S’WET classes in NYC. 


This 45-minute pool workout includes a warm-up, cool down and four exercise segments.  The first exercise segment features higher energy cardio exercises, followed by a segment that includes exercises using the pool wall.  The third exercise segment is the longest and features more powerful water exercises that target the major muscle groups with the water’s resistance.  Webbed gloves or other Aqualogix equipment can be used in this segment.  The last exercise segment is a repeat of the wall exercises.

Dude Dual Depth was designed specifically to be performed in both deep and shallow water.  PoolFit has several dual depth workouts posted.  Why? 
Benefits of designing classes for simultaneous deep and shallow exercise include

  • Pools come in different shapes and sizes.  Many of the older in-ground pools have very little usable shallow space with a steep slope leading to a larger deep well.  Likewise, many above ground pools are shallow water only.  Producing pool workouts that can be done in either depth ensures that the largest audience will be reached.  
  • Performing the same workout in shallow one day and the deep another day will yield different results.  Deep water delivers an incredible core workout, while shallow water allows you to push and pull more forcefully thanks to being grounded to the pool floor.
  • Deep water fitness features zero gravity. That means there is zero impact on the joints.
  • If you exercise with more than one person in a tighter space, a dual depth workout allows you to spread out more in the pool. 

Poolfit has several simultaneous deep and shallow class formats to choose from in the Dual Depth Video Category.  We would like to extend our thanks to Chris for adding another video to this category. Chris and Jenni Lynn will be back in Sarasota in July 2023 filming more videos. Watch a fun behind-the-scenes video of their 2022 filming adventures. 




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.