Deep or Shallow Cardio Fusion

Thursday, November 20 2025

Pick your depth, deep or shallow and join Melissa Plumeau for Depth Charge, a 50-minute water exercise circuit that fuses cardio and strength. Upper body, lower body, core and more, this pool workout targets cardio and muscular endurance using noodles, foam dumbbells and the water’s resistance.

Depth Charge is Melissa’s 10th water exercise video on the Poolfit App. Her pool workouts have gained a reputation for being science-based and designed for results. She has over 20 years of experience in the fitness industry, a master’s degree in Kinesiology and a BS in K-12 Physical Education. She owns Embody Pilates Yoga & Fitness and AquaFit Revolution, both based in Boise, Idaho, and is an adjunct instructor at Boise State University. Depth Charge showcases her signature approach to exercise programming with circuit and interval training and plenty of repetition to ensure maximal fitness results.  Below, Melissa talks about the video and then read on for a breakdown of the workout.

 

 

Depth Charge Video Summary
This 50-minute water workout includes a warm-up, cool down and five exercise segments.
As mentioned above, this workout can be performed in both deep or shallow water and includes the use of a noodle and a pair of foam dumbbells. A flotation belt should be worn in the deep end. Below is a summary of the action in Depth Charge.
Exercise Segment 1: Wall Work
Segments of wall exercises are alternated with exercises performed away from the wall.
Exercise Segment 2: Lower Body
The major muscle groups of the lower body (quads, hamstrings, glutes and thighs) are targeted with the use of a pool noodle and buoyant resistance.
Exercise Segment 3: Cardio HIIT
Explosive jumping jacks moves are featured in a Tabata Round, with 20 seconds of maximal work followed by 10 seconds of rest.
Exercise Segment 4: Upper Body
A pair of foam dumbbells is used to target the major muscle groups of the upper body in this segment.
Exercise Segment 5: Final Burn
This segment features explosive swim kicks in a Tabata round.

Poolfit extends gratitude to Melissa for her content contributions and well-crafted pool workouts. We look forward to future contributions from her.

 

Filming Depth Charge, a cardio strength workout for the Poolfit app.

 

Author: Mark Grevelding is the founder of Fitmotivation and Poolfit. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 30 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for fitness professionals.