Dual Depth Cardio Intervals

Wednesday, July 08 2020

High intensity but easy to follow, AquaGym Fitness is back with another water exercise interval workout. This time, the exercises can be performed in both deep and shallow water.   Descending Intervals features 10 moves that get replayed four times with decreasing work/recovery timing. 

AquaGym Fitness (AGF) is known for their simple but challenging interval workouts.  AGF instructor, Alexis Casey, leads the action in the shallow end while AGF founder, Stephanie Newberry demonstrates the workout in the deep end.  Unlike other AGF interval workouts where rest periods, repetitions or exercises are increased, the interval action in this workout starts with longer work/recovery cycles and then decreases until the final heart-pounding set with no rest periods. 

Dual Depth
Also different from other AGF workouts, this workout can be performed in both deep and shallow water.  Fitmotivation & PoolFit subscribers have become accustomed to dual depth workouts because I have created and posted several of them myself.  Creating a workout that can be performed in either depth simply opens up more pool space and provides better customer service.  People generally have a strong preference for either deep or shallow water exercise.  Also, many home pools often have a shallow water that transitions to 5 feet and in that depth you can put on and perform deep water exercise.    WATCH Alexis explain why she likes dual depth.

10 Moves
This 45-minute workout features the same 10 exercises in all four interval blocks.  Will you get bored with just 10 moves?  According to Alexis, her students actually love the fact that there are only 10 moves because they can improve their effort and form in each block.  “This is an ideal program for a beginner instructor or a newer water fitness participant because it builds their confidence and makes them feel successful that they completed a killer workout without a lot of complicated movements,” adds Alexis. 

Descending Intervals includes a warm-up, cool down and four intervals (blocks) in which the 10 moves get replayed with decreasing times.

Segment 1:  Warm-up
The 10 moves are introduced in the warm-up as a preview of the action to come.

Segment 2:  Interval #1
The first interval features each of the 10 exercises performed at high intensity for 1 minute followed by 15 seconds of rest.  This is a long set of cardio action, lasting for nearly 13 minutes.

Segment 3:  Interval #2
The 10 moves get replayed and performed at high intensity for 50 seconds with 10 seconds of rest for a total of 10 minutes.

Segment 4:  Interval #3
Ding, ding, ding…ready-set-go!  The 10 moves are performed at high intensity for 40 seconds, followed by a scant 5 seconds of rest.  The total time is nearly 8 minutes.

Segment 5:  Interval #4
It’s time for the cardio rollercoaster.  The last best set is only 5 minutes; however, all 10 moves are performed at 30 seconds of high intensity with NO rest. 

Segment 6:  Cool Down
You will have earned a nice rhythmic stretch by this point.

As mentioned in many other AGF and Fitmotivation blogs, templates are the best.  As you can imagine, with a template that features just 10 moves, you can easily reproduce this fitness adventure over and over using your favorite moves.  How does that work?  After you have done this workout a few times, just start inserting other exercises into the timed intervals.  The video will keep you on pace with timing cues. WATCH AGF founder, Stephanie Newberry explain the value of templates, as seen in the recent AGF video, Total Body workout.

AquaGym Fitness is an aquatic fitness company based in northern Florida in the Jacksonville area offering private training and classes in resort communities, county clubs and recreation centers.  Check out their other three videos streaming on PoolFit:Total Body Workout, Progressive LaddersRun2Strength, Partner Drills and Combat Basics. Stay tuned for another AquaGym Fitness interval workout next month. 

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.