Join Kelly for Spiked Cardio Dance and transform the pool into a dance club. This 48-minute Poolfit water exercise video features several blocks of aerobic dance, each finished with a 1-minute intensity drill. Not the dance type? No worries. Each cardio dance block is broken down before the final pattern is taught and repeated several times. You can also skip the dance flair and perform the workout athletically.
Poolfit welcomes Kelly to the instructor team. We are excited and grateful that she found time in her busy schedule to fit us in. Recognized worldwide, Kelly has been a popular Zumba Fitness Education Specialist for the past 15 years and has presented in over 38 countries at fitness conference events. When not traveling, Kelly manages to keep up a schedule of teaching 16 classes a week in the suburbs of Milwaukee, WI.
Pool Workout-at-a-Glance
Spiked Cardio Dance includes a warm-up, cool down, and 6 dance aerobic segments. Each of the dance combinations is first broken down and taught as individual moves before the final dance patters is taught and repeated several times. The combination of breakdown and repetition allows participants to learn the pattern and then master it by repeating it several times. In the video, each pattern was broken down and instructed in less than 6 minutes. This may or may not be enough time for you to initially master the pattern. However, as you exercise along with this video more frequently, you will find yourself mastering the moves and having a blast putting your own flair into the moves. The “Spiked” reference in the title refers to the 1-minute intensity drills at the end of each dance pattern. These spiked bursts allow you to free your mind and exercise with all-out max effort. Below, Kelly talks more about the video and then read about her inspiration for creating Spiked Cardio Dance.
Combining the Best of Dance & Fitness
By Kelly Bullard
The inspiration for this workout came from trying to entertain both my fitness interval warriors in the pool and my aqua dance students. As instructors we try hard, but it can be difficult to please every student in the pool. Each class member has their own likes and preferences. However, I eventually tried combining steady-state aerobic dance combinations with high intensity drills and discovered that this was an effective strategy for having both types of students smiling and asking for more. What had originally been an impromptu experiment with my students led to the development of a popular class format that combines dance cardio and challenging bursts of intensity. The result was class members getting out of the pool and commenting what a great cardio workout they had that day, or how intense it was, how mentally challenging it was, and how fun it was. And the best part, there is no equipment required. It’s just you against the water’s resistance.
Spiked Cardio Dance brings the best of both worlds together, but Poolfit subscribers should feel empowered to modify the workout as needed per their comfort and skill level. In the video I begin each dance cardio combo by breaking down the individual moves and showing intricacy options. It is important for each person to the own the fitness experience by choosing the intricacy options that are best for them. If you are not comfortable with the dance steps and the performative flair I demonstrate in the video, you can perform all the moves in this workout in an athletic manner. This is your workout, and you can do it any way you want.
Regardless of whether you dance with me, or just move with me, I hope you enjoy Spiked Cardio Dance.
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Poolfit extends a big thank you to Kelly for making the trip to Florida and sharing her talent and enthusiasm with subscribers. Stay tuned for three more videos with Kelly posting in Winter 2025. Below, watch a fun behind-the-scenes look at Kelly’s first Poolfit filming adventures.