What do you get when you combine cardio, strength and core training? CorDio! Melissa Plumeau is back with her latest video, CorDio, a 40-minute shallow water workout that will help you torch calories and strengthen muscles simultaneously.
High Intensity Interval Training (HIIT) is popular, but CorDio reflects interval timing and intensity levels that are more geared towards cardio endurance. Like observations I have made in my own videos and blogs, Melissa recognizes that doing only HIIT workouts with short bursts of max effort, limits cardio endurance for longer duration physical activities. Therefore, the work phases of the intervals in CoreDio are longer, with short recovery times. This means that the intensity output for these intervals would be more moderate, between a 7 and 8 (out of 10) on the Rate of Perceived Exertion (RPE) Scale. Below, Melissa talks more about her video. Then read on for an outline of the exercise segments in CorDio.
Workout Summary
Cordio is a 40-minute water workout and includes a warm-up, cool down and five exercise segments. Equipment is used in three of the segments, including a pool noodle, a pair of foam dumbbells and Aqualogix drag bells. The drag bells are optional. They just add more resistance in the Upper Core exercise segment. This workout was designed for shallow water. Below is a description of the five exercise segments in CorDio.
Exercise Segment 1: Lower Core
A pool noodle is used in this segment for strength and stability challenges. The exercises target total body, but the emphasis is on the major muscle groups of the lower body and the core. The timing ratio for each of the exercises is 45 seconds of work, followed by 15 seconds of rest.
Exercise Segment 2: Speed
The exercises in this segment target agility and speed with high velocity drills. Equipment is not used in this segment.
Exercise Segment 3: Upper Core
This segment puts more emphasis on the major muscle groups of the upper body and the core and includes three exercise variations of four different base moves. The 12 exercises are performed for 30 second each, with 30 seconds of recovery between each base move. The Aqualogix (Hydrorevolution) bells are used in this segment. However, they are optional. The exercises can be performed without the added drag equipment.
Exercise Segment 4: Power
As we learned in Dr. Lori Sherlock’s recent video, Strength & Power RX, power is an important skill-related component of physical fitness. This shorter segment includes four exercises performed with max effort for 15 seconds work and 15 seconds recovery (repeated twice). Equipment is not used in this segment.
Exercise Segment 5: Vertical Core
The major muscles of the core are targeted in this segment with standing exercises that involve spinal flexion, rotation and lateral flexion. A pair of hand buoys is used to provide both drag and buoyant resistance.
Poolfit extends gratitude to Melissa for sharing her class content with subscribers. She owns Embody, a yoga and Pilates studio in Boise. Melissa also offers several water exercises in the Boise region through Aqua-Fit Revolution by Embody. Stay tuned for another of her videos, Depth Charge, posting later this fall.
