Deep Water Cardio and Core Exercises

Thursday, May 16 2024

Explore the forces of deep water fitness in a 45-minute-deep water workout with Cindy Vance-Brossman. Deep Forces includes cardio and core exercises with no equipment and with one hand buoy. There is also a short but powerful wall segment in this workout.

Pool Workout-at-a-Glance
In addition to a warm-up and cool down, Deep Forces includes six exercise segments. 
1. Cardio
This 5-minute segment includes 10 deep water cardio exercises that get the heart rate pumping.
2. Core
This 5-minute segment features 10 deep water core exercises that move the body in all directions, forcing the core muscles to engage and stabilize.
3. Cardio & Core
The 10 cardio exercises are alternated with the 10 core exercises for a 10-minute deep water fitness challenge.
4. Wall Exercises
The action moves to the pool wall in in this 5-minute segment that includes five wall push-off combinations.
5. Single-Buoy Cardio Exercises
Holding on to a single foam dumbbell, this 5-minute segment features deep water cardio exercises that challenge coordination and endurance.
6. Single-Buoy Core Exercises
The exercise action wraps up with a 5-minute segment that features challenging core exercises with the buoy placed between the feet. 
Below, watch Cindy talk about the Deep Forces video, and then read more about her
inspiration for this workout.



Deep Water Fitness Inspiration
By Cindy Vance-Brossman
Deep forces is an amazing workout incorporating steady state cardio, core training, wall exercises and the use of a single buoy for some creative cardio and core exercises. My inspiration for this video was my own love of exercising in deep water. The facilty where I teach has no option for deep water. I live in Wisconsin and so outdoor pools are limited and so are the times available. Therefore, during the summers I started teaching deep water in the deep section of my home pool. It soon became a hit. The space is limited, but my deep water fans will squeeze in to get a spot. My students were excited to try something unique and just can’t wait for summer in Wisconsin for deep water at Cindy’s house.
My goal is to find new challenges for my students. By combining cardio, strength and equipment, my students can experience a full body deep water workout that they rave about. This video demonstrates some of their favorite moves. Also, while creating this class, I had tons of fun practicing in the water and many of the moves you see were found by just playing in the water. I hope you enjoy the workout.

Poolfit extends a big thank you to Cindy for providing subscribers with a deep water workout just in time for pool season.  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 the most wonderful time of the year. Let's get those pools open!




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.