Deep Water Muscle Conditioning Workout

Thursday, June 20 2024

Join Mark in the deep end of the pool and get stronger with this 15-minute water exercise video that features 15 deep-water strength exercises that target chest, quads, back, hamstrings, shoulders, glutes, arms, thighs and core. We filmed two versions, one without equipment and one with HydroRevolution Drag Resistance equipment.

We filmed two versions of this 15-minute video. Deep Water Pure Strength is performed without equipment to better understand hand positions and directional forces. Deep Water Loaded Strength was filmed with HydroRevolution Drag Resistance to showcase the positioning and use of the equipment.

Strength Inspiration
The reason why I filmed Deep Water Strength and Shallow Water Strength (posting next week!) is because we have received requests in surveys for strength videos without cardio. The reason why almost all muscle conditioning videos on Poolfit include cardio is because many pools are chilly and no one likes to get cold. For this reason, we try to combine cardio and strength. Originally, I had planned to film one 15-minute video using the HydroRevolution equipment, with the option of performing the exercises without the equipment. However, while practicing in the pool, I quickly discovered that it was too confusing to explain what the hands would be doing in lieu of not using the equipment. Therefore, I decided to create two videos, one with pure strength and one with loaded strength.

Deep Water Pure Strength
This 15-minute video features 15 strength exercises, each performed for 1-minute, without the use of equipment. Emphasizing select muscle groups when strength training in the water requires a knowledge of hand positions and directional forces. Positioning your hands with thumb up (full) or thumb horizontal (sliced) can emphasize specific upper body muscles. Moving the water with more force in one direction can also emphasize specific upper body and lower body muscle groups. Webbed gloves can be worn to increase upper body resistance. The hand position cues are the same with gloves as they are without.  Water shoes can add a little bit of resistance to lower body exercises.
Watch Mark demonstrate hand positions and directional forces when not using equipment.



Deep Water Loaded Strength
This 15-minute video features the same 15 strength exercises as the Pure video, each performed for 1-minute.  However, this video includes the use of the HydroRevolution Drag Resistance equipment. Emphasizing select upper body muscle groups when strength training with the Aqualogix Bells requires a knowledge of how to position the bells. Like full and sliced hand positions, there is a flat side and seam side to the bells that can emphasize certain upper body muscle groups. Likewise, moving the water with more force in one direction can also emphasize specific upper and lower body muscle groups when using the bells and the Aqualogix Hybrid Fins. When practicing for this video I found myself getting frustrated because I could not seem to get the fins tight enough so that they did not rotate and move around. If you find yourself struggling with that, I discovered a very useful hack. I cut off the feet portion of a pair of socks, leaving just the ankle portion. The Velcro straps on the fins fit more snugly on the cut off socks and my fins never budged once I started employing this hack. Interested in the HydroRevolution equipment?  Be sure to use our coupon code for 12% off: FM24PF
Watch Mark talk more about the use of the Aqualogix bells and fins in the video below.



Summer is here and hopefully the water temperatures in your pool are heating up just in time for this strength - minus the cardio - workout. Stay tuned because I also filmed two shallow water videos with 15 different shallow-water specific strength exercises, one version without equipment and one with the HydroRevolution equipment. Those videos will post next week.
We have had a lot of sign-ups this past month and that makes me very happy. If you are a new subscriber and enjoying the workouts, please consider helping us by leaving a review in the App Store or Play Store. There are lots of people shopping the app stores this summer  and your review would really help our small business.
On the hand, if you are not enjoying Poolfit and struggling with the content or the user experience, please reach out and let us help. You may contact me personally with any content concerns by emailing If you are having tech issues, please email so that lead tech, Mike, can help. 

Happy summer!  Enjoy the pool workouts.

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.