Cardio, Strength & Balance Circuit

Monday, November 05 2018

Get ready for the Circuit Wave Workout.  This easy-to-follow pool workout includes 6 WAVES of exercises targeting strength, cardio and balance.   Aqua Fitness Expert, Lori Templeman, designed a specific WAVE formula that includes exercises designed to help improve activities of daily living, helping people move better and live better.      

Inspired by the need to provide her students an aqua workout when she is out of town, Lori agreed to travel from Oregon to Florida to film some Fitmotivation videos.  The Lincoln City Community Center has a Jumbotron and they play aqua Fitness DVDs on the large screen when Lori is away and subs are not available.  Creating videos with her own content allows Lori’s students to exercise with her, even when she isn’t there.

As a follow-along video, Lori wanted a simple format that would allow her students to work at their own pace.  Alternating between strength, cardio, and balance creates a personal “circuit of the body” without the need for equipment or stations.  Options and reminders are offered throughout the program to allow individuals to customize the exercises to their personal fitness levels.

The Circuit Wave format contains a brief warm-up and 6 WAVES of exercises totaling 30-minutes. Each WAVE is 5-minutes long and includes 1 minute of strength, 2 minutes of cardio, 30-seconds of higher-intensity cardio and 1:30 of balance.  The strength and balance segments feature grounded movement in which either one or both feet are anchored to the pool floor.  The Circuit Wave Workout is ideal for older populations because 50% of the workout (2:30 of each WAVE) is virtually non-impact.  Webbed gloves can be worn to enhance drag resistance and overall workout intensity. 

The outcome or goal of Circuit Wave was to improve components of physical fitness that are essential for healthy aging and active living.  Each WAVE of exercises features two cardio components – one longer duration and one shorter burst.  Cardio fitness training is important for maintaining or improving stamina and muscular endurance.  A day spent with the grandkids or on an excursion can be a disappointment if you are too winded or exhausted to enjoy it.  The strength exercise in each WAVE is intended to help improve activities that require lifting, pulling, pushing, squatting and more.  The loss of muscular strength can lead to the loss of independence.  Lastly, each WAVE contains a balance exercise because falls are one of the leading causes of disability and loss of independence. 

The Circuit WAVE Workout is 40-minutes long and geared towards beginner to intermediate fitness levels.   The exercises can be regressed for those who are less fit; and progressed for those who are more advanced.  Lori provides lots of cues during the workout for progressions and regressions.

Fitmotivation would like to thank Lori for traveling from the Oregon coast to share her aqua passion and talents with video viewers.  Please let Lori and Fitmotivation know what you think of this workout by posting a comment on this blog or under the video.   Enjoy the workout!



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.