Frisbee Water Workout

Sunday, September 23 2018

Get ready for a challenging Tabata-style pool workout that features an enduring symbol of warm and sunny days – the Frisbee!   Unleash fun, frolic and fitness with Fribata, a program designed by USA Aqua Expert, Susan Abel Sullivan.  Exciting and challenging, this water workout with a Frisbee will be your new favorite thing.      

Featuring high intensity exercises taught for 30 seconds, followed by 15 seconds of recovery, this 35-minute workout targets both upper and lower body by using the Frisbee as drag and gliding equipment. The disc is also used as a prop for playful themed activity.   Each Fribata round includes four exercises, performed twice for a total of 6-minutes.  The complete workout includes four rounds and a warm-up and cool down, all utilizing the Frisbee.  Easy to follow along with, Fribata delivers calorie-burning cardio and drag-resisted muscle toning.

Frisbees are common for recreational use, but somewhat novel in aquatic fitness classes.  Please use caution, as the addition of ANY equipment is not advised if you are dealing with any chronic or acute injuries or flair-ups.  The Frisbee brings about its own equipment issues.  Gripping the Frisbee for an extended period of time can cause discomfort in the fingers and wrists. Susan demonstrates drag exercises that alternate between gripping and flat palm so that the fingers are rested.   Shoes are a must when standing on Frisbees and using them as gliding equipment.  The gliding segment should be skipped all together if you have hip issues or poor balance.

Incorporating a Frisbee into a pool workout is fun and adds an element of progressive overload by changing things up.   The Frisbee is one of the only types of aquatic equipment that can target upper and lower body, as well as the core.  Best of all, the movements are easy to follow along with.  

As mentioned above, this 35-minute workout includes four 6-minute Fribatas and a warm-up and cool down.  Consider adding other activities to extend the programming time to 45-60minutes.  The exercise selection in Fribata reflects Susan’s passion for inserting theatrics in her programming.  Her joy is infectious.  My favorite parts include the Pizza Delivery segment and the cakewalk exercise.  Equally brilliant was the concept of walking with the Frisbee on the head as a cool down and balance activity. 

Frisbee Recommendations
According to Susan, the best Frisbees/discs are sturdy and thick.  Cheap and flimsy discs should not be used as equipment in aquatic exercise as they can break.   “Look in thrift stores and you can often pick up heavy-weight Frisbees for a dollar or so,” says Susan.  One of her preferred brands of Frisbee is Life is Good.  Currently, they are offering 50% off on Frisbees, with a sales price of $7.99.   The Wham-O Heavy Weight Frisbees available at Walmart are another of her favorites. 

Fitmotivation extends a big THANK YOU to Susan for sharing her passion and talents with video subscribers.  Based in Brunswick, GA, Susan is combines her fitness career with a writing career.  She is a published novelist and her books can be found on her author website.  If you like this workout, please post a comment here on the blog or under the video.

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.