Cardio Blast in the Pool

Wednesday, May 24 2023

Looking for a high-energy cardio workout in the pool?  Join Cindy Vance-Brossman for Triple Dips, a 50-minute water workout that showcases 70 different cardio exercises for the pool. A Triple Dip features a move performed with three variations.  Get ready for a total of 23 Triple Dips. 

Cindy returns to Poolfit with another “no repeat” workout, which means that all of the moves are different. None of them repeat, similar to her two other videos, Turbulent Tabatas and Crazy Circuits. All three videos showcase her high-intensity style of water fitness. Unlike her other two videos which are performed interval-style with work and recovery time ratios, Triple Dips features continuous cardio in each block.  

Continuous Cardio
Continuous cardio is referred to as steady state training in which the heart rate stays within a set range, such as 60-80%, for an extended period of time. Steady-state workouts are referred to as aerobic exercise. Working at a steady state of energy expenditure allows the body to provide oxygen during the extended cardio activity. This results in a more measured scale of effort, without the breathlessness associated with high intensity work cycles paired with complete rest, such as Cindy’s Turbulent Tabatas workout. To better understand the difference between interval training and continuous cardio and why you should do both, read the recently posted blog for the video - Retro Waves

No Repeat
A “no repeat” workout means that all of the exercises are different, none get repeated. Repeating exercises in a workout isn’t a bad thing. Repetition can help participants improve form and can also fatigue a select muscle group. However, Cindy’s “no-repeat” style does create a fast-paced exercise adventure that keeps the participants guessing as to what move will come next. The guessing game continues as they try to figure out how she will change each move three times. Cindy keeps her pool workouts fresh by maintaining a library of over 800 water exercises.

Pool Workout Summary
Triple Dips is a 50-minute cardio workout that includes a warm-up, cool down and 23 Triple Dips. What is a Triple dip?  A Triple Dip features a move performed with three variations for 30 seconds each. Three Triple Dips are performed for a perfect Trifecta set of 9 moves and 4:30 minutes of continuous cardio. This workout includes 7 sets of three Triple Dips and two bonus rounds with extra core action, for a total of 23 Triple dips. Watch and read below about Cindy’s inspiration in creating the Triple Dip Workout

Triple Dips Inspiration
By Cindy Vance-Brossman
Triple Dips is a not only an incredible challenge for your body, but for your mind as well.  This routine takes one move, then changes it two more times, each for 30 seconds. However, the moves do not change the same way in each Triple Dip, which is where the mind challenge comes in. Making different mind/body connections helps you learn to use your thoughts to positively influence your body’s responses, thereby decreasing stress. And we can all use some of that. There are no repeat moves in the 23 Triple Dips in this routine. The physical challenge is that the Triple Dips are grouped three at a time with 9 continuous training exercises for 4:30 minutes before a short break. Participants may follow the music tempo or go at their own pace. Instructors can use this entire routine or use parts of it as a cardio section in their classes. Instructors can also cherry pick some fun moves to incorporate in their own class creations. This routine is one of my class members’ favorites. I hope you and your students enjoy it as much as I enjoyed creating and practicing it.  


Poolfit extends a big thank you to Cindy for traveling to Florida and filming her signature high-intensity classes. Below, watch a fun behind-the-scenes look at her Florida filming adventures.  Enjoying Poolfit?  Please leave us a review in the App Store or Play Store. Reviews act like testimonials that inspire others to give the app a try. Please help us increase our customer base this summer. Thank you in advance for your review. 



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.