Join Stephanie Newberry and the AquaGym Fitness team for AquaGym Trifecta, a total body water workout that is divided into three segments: upper body, core and lower body. Taught at a cardio pace, this 52-minute pool workout can be done in either deep or shallow water for both aerobic and muscle conditioning benefits. The workout can be modified without equipment, however, in the video, drag resistance is used for the upper body segment and foam dumbbells are used in the core segment.
AquaGym Fitness is known for their fast-paced interval style workouts. AquaGym Trifecta stays true to a brisk pace however this workout is taught with continuous cardio in timed exercises, as opposed to their standard work/rest cycles. This steady-state approach helps improve aerobic endurance for longer duration physical activities. The aerobic benefits occur in conjunction with the primary goal of this workout, which is total body strength.
AquaGym Trifecta Pool Workout-at-a-Glance
This 52-minute Poolfit video includes a warmup, cool down and three exercise segments: upper body, core and lower body. This water exercise routine was designed to be performed in both deep and shallow water. A flotation belt should be worn if exercising in deep water.
Exercise Segment 1: Upper Body
The 7 exercises in this segment maintain a focus on upper body strength and are performed non-stop for three sets, for a total time of 17 minutes.
Set 1: Each exercise is performed for 1 minute.
Set 2: Each exercise is performed for 45 seconds.
Set 3: Each exercise is performed for 30 seconds.
Equipment: Drag equipment can be used here. This would include webbed gloves and Aqualogix Upper Body Drag Resistance bells.
Exercise Segment 2: Core
This segment includes a series of suspended exercises that target core muscles. Each exercise is performed for 30 seconds and then repeated for a second set.
Equipment: Equipment is used in this segment primarily for neutral buoyancy. It would be difficult to perform both sets of exercises for a total of 15 minutes without some kind of buoyant support in shallow water. In the video, foam dumbbells are used to provide this support. In deep water, you could forgo the buoys and just use your flotation belt for neutral buoyancy. In shallow water, a flotation belt or a pool noodle can be utilized if you do not have the foam hand buoys.
Exercise Segment 3: Lower Body
The 10 exercises in this segment target the legs and are performed for 30 seconds each first on the right leg, and then 30 seconds each on the left leg.
Equipment: The water’s resistance is the only equipment you will need here. However, if you have the Aqualogix Lower Body Resistance Blades, you could use them in this segment.
Poolfit extends a big thank you to Stephanie Newberry, Bridget Janney and Nicoletta Holby for their time and efforts in filming this water fitness video for Poolfit subscribers. Stay tuned, another high intensity water workout with the AquaGym Fitness team will be posting in early May.
