Cardio Flow with Stephanie Thielen is a pool workout that features 45 minutes of non-stop cardio that can be performed in both deep and shallow water. Explore ways to change up basic moves with a variety of techniques that add creativity and challenge to the workout.
Pool Workout-at-a-Glance
Cardio Flow features a warm-up, cool down and four exercise segments. Each exercise segment features two base moves that get changed with a template of variations. The goal is to get more confident and comfortable in varying the exercises in the Poolfit workouts. Below is a list of the bases moves and the template of variations
Base Moves
Knee lifts
Hamstring curls
Wide knee lifts
Front kicks
Cross country ski
Side karate kicks
Front Hop Scotch (Ankle reaches)
Jumping jacks
Cardio Flow Template of Variations
1. ½ Water Tempo or Doubles
2. Water Tempo | add or change arm pattern
3. Working Position | Grounded, Level II, Level III, Combination
4. Land Tempo or Rhythm Change
5. Plyo Prep (jumping)
6. Water Tempo | add or change arm pattern
7. ½ Water Tempo or Doubles
8. PLYO Finisher (continuous jumping)
Below, Stephanie talks more about the Cardio Flow workout and then read on for more insights into her inspiration for the creation of this exercise template.
Reinventing Base Moves
By Stephanie Thielen
“I need new moves.” A phrase often said when we are seeking something new and exciting to do or add to our exercise program. The reality is you have the power to create “new” moves and it comes from understanding various ways to change the most important part of the creative process-the base move.
The base move is an exercise in its purest form. An exercise that when performed is simple and straight forward, moving through the joint actions of the body. An exercise when asked to perform is natural for you to do. For example, if you hear the words “knee lifts”, you naturally lift your knees up. If you hear the words “front kick”, you naturally lift your leg and push your foot forward. In aquatic fitness, base moves include the following:
- Knee Lifts
- Hamstring Curls
- Jumping Jacks
- Cross Country Ski
- Front Kick
- Side Kick
Choose your favorite exercise and then ask yourself:
What do I want this move to look like?
- Athletic
- Flowing
- Mindful
How do I want this move to feel?
- Powerful
- Fluid
- Energetic
What do I want this move to do?
- Stationary
- Travel
- Turn
What is the purpose of this move?
- Cardio challenge | continuous movement
- Coordination challenge | arms and leg moving in different directions
- Total Body challenge | combination exercises
While there are many ways to make a move feel new and exciting, these three variations are top choices when looking to freshen up an exercise program.
- Rhythm: a repeated pattern of movement. Change it! Traditionally exercises are performed in a “1-2” rhythmic pattern; 2 counts to complete one rep. Try mixing up the rhythm with fast and slow patterns.
- Repeaters: same leg or arm movement performed three times in a row. Repeaters can be any number, but 3’s, 4’s, 7’s, and 8’s work best.
- Single, Single, Double: alternating arm or leg movement one time (single), followed by the same movement two times (double)
-Arm Patterns: movement of the arms that coordinate with the legs. If an exercise is paired up with alternating arms, perform with both arms instead. If an exercise is paired up with both arms, perform with alternating arms.
Knee Lifts with Lateral Raise
Jumping Jacks with Alternating Bicep Curls
- Working Position: the position your body is in when performing an exercise. Aquatic exercises are usually performed in Level I, an upright, rebounding position. Try a new working position or better yet, mix up the working positions for an added challenge
4 Jumping Jacks in Level I followed by 4 Jumping Jacks in Level II (shoulders in the water)
4 Front Kicks in Level I followed by 4 Double Front Kicks in Level III (feet off the pool bottom)
Cardio Flow is your new favorite workout! Why? This workout takes a base move and brings it to life with a variety of changes. It also provides a template for you to create and enhance the base move in a way that connects with you.
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Poolfit extends gratitude to Stephanie for sharing her passion and knowledge with subscribers. Check out her other Poolfit videos and stay tuned for more workouts with Stephanie posting this fall.