Cardio Ladders Pool Workout

Friday, May 03 2024

Cardio Ladders Express with Jackie Lebeau is an interval-based cardio workout that can be performed in both deep and shallow water. The ladder method of interval training is a fun and challenging way to burn calories and build stamina. This shorter duration 24-minute video is ideal for use in the Poolfit app playlist feature on days you want extra cardio.

The ladder method of interval training involves ascending ratios of duration with descending levels of intensity. In other words, the first move represents the base of the ladder and is the shortest and most intense exercise. This is followed by three more moves that ascend to the top of the ladder, each increasing in duration but moderating in intensity. The premise is that you can exercise at all-out intensity for a short bout, but the intensity needs to be dialed back the longer the duration is. There are six ladders to climb in this water workout.

Pool Workout-at-a-Glance
Because this is a shorter video, there is no warm-up or cool down. Poolfit includes 15-25 minute duration videos because subscribers like using these shorter videos in the playlist feature when they want to combine workouts. This 24-minute video includes six 4-minute cardio ladders. Each ladder includes four exercises with the following timing ratios:
20:10    Exercise #1
30:15    Exercise #2
40:20    Exercise #3
50:25    Exercise #4
The ladders each feature a base move and four variations of that base move. Below are the base move moves used in the six ladders.
Ladders 1 & 2:  Jumping Jacks & Cross-Country Skis
Ladders 3 & 4:  Kicks & Pendulums
Ladders 5 & 6:  Jogs and Front shoots
This workout can be enjoyed in both deep and shallow water. Watch Jackie talk more about Cardio Ladders Express in the video below.



I hope you enjoy this cardio challenge.  And if you are enjoying Poolfit, please consider helping us by leaving a review in the App Store or Play Store. It would be huge help to us as we gear up for another pool season.

The next video to post is on May 17 - Deep Forces with Cindy. I am taking a break between now and then to head to the International Aquatic Fitness & Therapy Conference (IAFTC), where I’ll be presenting some sessions to aquatic fitness professionals from around the world. And then Claire from Australia will be coming back from the conference with me and filming new Poolfit videos.

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.