Deep Water Rep Challenge

Wednesday, January 03 2024

Hit the deep end with Jenni Lynn and Chris as they try to beat each other’s reps in this fun deep water core challenge. Deep Core AMRAP is a 15-minute pool workout that features five exercises taught with “as many reps as possible” (AMRAP) in 60 seconds followed by 30 seconds of rest. The exercises are then repeated a second time with intensity options. 

AMRAP is a form of high intensity interval training (HIIT) that features basic moves taught with all-out intensity, followed by a brief rest period. This short, but powerful burst of water exercise is a great way to launch a New Year of pool workouts. Intermittent training, such as AMRAP, that features high intensity work cycles followed by rest periods has been proven to be an efficient way to elevate the metabolic rate and burn more body fat. In the video, the work cycle involves performing as many reps as possible in 60 seconds, followed by 30 seconds of rest. 

Deep Core AMRAP is an example of a template in which you can swap in different exercises if you don’t like those presented, or perhaps once you have done the original a few times and want to change it up. Hopefully Poolfit is helping you become more comfortable with adapting workouts to suit your needs. And hopefully you are taking away ideas for creating your own challenging workouts in the pool. AMRAP is as simple as it gets. To create a pool workout, just pick out 10 of your favorite water exercises and perform each for as many reps as possible for 60 seconds, followed by 30 seconds of rest for a 15-minute round. Repeat the rounds two times for a 30-minute workout, three times for a 45-minute workout or 4 times for a 60-minute workout.   

Deep Core AMRAP is not only a challenge to do, but it is fun to watch Jenni Lynn and Chris compete to see who will get the most reps. Whether you try to compete with yourself or with them, this workout is a great way to recommit to another year of water exercise. Consider making this video one of your Favorites and combining it with another video in playlist feature when you want some extra core training. Check out other 15-minute workouts with Jenni Lynn & Chris.
If you are enjoying Poolfit, please consider helping us by leaving a review in the App Store or Play Store. 


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.