The pool wall can be a powerful piece of exercise equipment in a water fitness workout. Join Maria Teresa Stone for Deep Wall Intervals, a 45-minute pool workout that alternates the exercise action on and off the pool wall.
A worldwide recognized fitness educator and presenter originally from Mexico and now based in New Zealand, Maria Teresa Stone made her debut on Poolfit last month with Aqua Zumba® Express. In 2009, she played a key role in launching Zumba® in New Zealand and Australia and has since trained thousands of instructors throughout the Australasia-Pacific region.
Using the Pool Wall for Exercise
In addition to Zumba®, Maria does teach regular aquatic fitness classes. Deep Wall Intervals is a favorite format she teaches in her deep water fitness classes. The pool wall is often an overlooked piece of equipment in water workouts. The wall provides a point of stability to engage in a variety exercises, including vertical, horizontal, supine, prone, side-lying and more. A favorite cardio exercise is wall push-offs, which can be done in many ways, with many variations. Various cardio exercises can also be performed when returning to the wall after pushing off. The pool wall is also an excellent tool for creating core challenges, including my favorite “Wall taps,” which can also be done in a variety of ways.
Below, Maria talks about Deep Wall Intervals and then read on for a summary of the exercise action in the video.
Deep Wall Intervals - Workout Summary
This 45-minute pool workout includes a warm-up, cool down/stretch and five exercise segments. Each of the five exercise segments includes two exercises. One is performed on the wall, and one is performed off the wall.
In this interval workout, each exercise is performed for 40 seconds of work, followed by 20 seconds of recovery. The recovery time is also used as an opportunity to provide a preview or reminder of the next exercises. The two exercises in each segment are repeated three times for a total of 6 minutes.
As mentioned above, this one of Maria’s favorite formats to teach in her deep water class. However, this workout can also be performed in shallow water, with slight adjustments. There is no equipment required, but a flotation belt should be worn if exercising in the deep end.
Poolfit extends a big thank you to Maria for sharing one of her favorite classes with subscribers. Stay tuned for two more water exercise videos with Maria posting this summer.
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