Deep Water Bootcamp Workout

Saturday, October 07 2023

A good bootcamp workout should have clear goals. Deep Water Bootcamp with Katy Coffey is a 45-minute water workout that was designed to improve cardiorespiratory and muscular endurance. Doing so makes you stronger and provides you with more stamina.

Strength and endurance gains are achieved in this workout by isolating muscle groups with a cardio and strength approach. A longer duration exercise is first performed to pre-exhaust a specific muscle group. This is then followed by shorter duration exercises intended to bring the muscle to fatigue. A muscle cannot grow unless the muscle fibers are fatigued and brought to failure.  This pool workout can be performed with or without drag equipment.

What kind of Pool equipment?
If using equipment, please select drag equipment.  Drag equipment includes webbed gloves or Aqualogix belles for upper body and Aqualogix ankle fins for lower body. Drag equipment has the same muscle action outcomes as using no equipment. Drag equipment simply increases surface area and thus increases the water’s resistance. Buoyant equipment such as foam dumbbells and noodles are not a suitable substitute as they change the muscle actions and intended outcomes.

What is Boot Camp?
You have probably taken a bootcamp fitness class or watched a video of one and figured out that they are all different. BootCamp became popular in the fitness industry quite a few years ago. Originally, they were small-group trainings designed with equipment stations.  The goals were fat loss, team effort and camaraderie. These small group trainings then crossed over into large group fitness classes and the “bootcamp” description started getting slapped on to any type of class that was high intensity and intended for advanced fitness participants. Like all land formats, bootcamp fitness eventually crossed over into the water and the meaning became even more diluted. No pun intended. 
Below, Katy writes and talks about the essential principles that make a bootcamp style workout effective.



Bootcamp Essentials
By Katy Coffey

The Term Boot Camp is a phrase thrown around often in the fitness industry. But is there more to creating a boot camp than just a “wicked hard workout?” A good boot camp program in fitness is one that is well-designed, effective, safe, and motivating.  Below are some key elements that make a boot camp program successful:

Katy’s Guide to an Effective Boot Camp Workout

  • Qualified Instructors.  The program should be led by certified fitness professionals who have the knowledge and experience to create safe and effective workouts, provide proper guidance, and adapt exercises for different fitness levels.
  • Clear Goals.  A good boot camp program should have clear and achievable goals. Whether it's weight loss, strength gain, improved endurance, or overall fitness, participants should know what they are working toward.
  • Variety. A successful boot camp program incorporates a wide variety of exercises and training modalities. This keeps participants engaged, prevents boredom, and ensures a well-rounded workout. Examples include cardio, strength training, HIIT, agility drills, and flexibility exercises.
  • Progressive Overload. The program should gradually increase in intensity and difficulty to promote continuous improvement. Progression is essential for building strength, endurance, and achieving fitness goals.
  • Safety. Safety should be a top priority. Instructors should provide proper warm-ups, cool-downs, and modifications for exercises to accommodate different fitness levels and prevent injuries.
  • Progress Tracking. Participants should have a way to track their progress, whether through regular assessments, fitness tests, or goal setting. Seeing improvements can be a powerful motivator.
  • Accessibility. The program should be accessible to a wide range of individuals, regardless of their fitness levels. Modifications and alternatives should be offered for exercises that may be too challenging for some participants.
  • Results. Ultimately, a good boot camp program should deliver results. Participants should see improvements in their fitness levels, reach their goals, and experience positive changes in their overall health and well-being.

When choosing a boot camp program, it's essential to consider your individual fitness goals, preferences, and fitness level. Additionally, consulting with a healthcare professional before starting any new fitness program is advisable, especially if you have any underlying medical conditions or concerns.


Poolfit once again extends a big THANK YOU to Katy for sharing her passion and knowledge with subscribers. Check out her other Poolfit Videos and stay tuned for more videos with Katy posting this fall. 

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.