Boot Camp Pool Workout

Saturday, September 22 2018

Discover the power of 3 in this interval style program that features several sets of 3 cardio moves that target different areas of the body.   The 3 moves are performed 3 times for 20 seconds each for a total of 3 minutes.  

This 48-minute water workout features several sets of 3 cardio moves, also known as Trifectas, ensuring a total body cardio workout.   USA Aqua Expert, Danita Watkins, shares a simplified, athletic approach to exercising in the pool.


Trifecta Template
It doesn’t get any easier than this.  Three exercises are selected for each set or set/combo.  The exercises are selected so that different muscles groups get targeted in each set/combo.  Each of the 3 exercises is performed 3 times for 20 seconds each for a total of 3 minutes per set/combo.  In the video, 11 sets are performed, along with a warm-up and cool down for a total class time of 48 minutes. 

In the video, Danita mixes up the set/combos, teaching some with progressions and some with pure movement.  Since each exercise is taught 3 times, the format provides an opportunity to progress the exercise and make it more intense or intricate each time the move is taught.   Not all of the sets/combos feature progressions.  In some, the exercises are performed pure all 3 sets with no progressions or changes offered.

The only equipment used in this workout is the resistance of the water.  However, webbed gloves could be worn to increase the water’s resistance. 

Fitmotivation would like to extend a big thank you to Danita for sharing her Boot Camp Trifecta workout.  If you liked this workout, please share the love by commenting under the video or the blog. 


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.