High Intensity 55-minute Water Workout

Tuesday, April 19 2022

Spring is an ideal time to ramp up the intensity in your pool workouts.   There is no one better to help you do that than the AquaGym Fitness team.  Crazy Combos is a 55-minute high intensity cardio workout that can be performed in both deep and shallow water. Simple to follow along with, each combo features just three moves which keep adding up as the workout progresses. 

Join Stephanie Newberry and the AquaGym Fitness (AGF) team and shape up for summer with a cardio blast that showcases their fast-paced, interval style workouts.  The AGF team now have 16 water workouts streaming on the Poolfit platform and they are a subscriber favorite. They returned earlier this month to film three more workouts.  Watch an exclusive behind-the-scenes video documenting their April 2022 filming. 

One…two…make it a combo!
The Crazy Combos workout is similar to AGF Workout #8 Power Trios.  Both workouts feature combinations of three moves.  In Power Trios, the second and third moves built on to the first exercise with different arm and leg patterns.  In Crazy Combos, the first and second move are put together to form a combination for the third move, hence the name Crazy Combos. 

Pool Workouts with structure and purpose
Similar to almost all of the other AGF workouts, Crazy Combos is based on a template.  Workout templates provide a precise structure that makes it easier to program the workout for intended goals and fitness results.  If you have ever experienced an aquatic fitness class where the instructor simply shouts out moves off the top of their head and the exercises all jumble together, you can better appreciate the value of a workout template that provides structure and results.  The video below was intended for instructors on the Fitmotivation site, but you may want to watch because Stephanie provides insight into templates and why they deliver a better exercise experience.

Dual Depth Workouts
Dual depth refers to a workout that is designed for participation in both deep and shallow water.  According to the Poolfit Summer 2021 survey, subscribers prefer having the option to do a workout in both deep and shallow water.  The reality of many in-ground pools is that they have more deep usable space, which is why we strive to streamline as many shallow water workouts into a dual-depth format if possible.  Streamlining simply means that the instructor incorporates more basic movement that can be done in both depths.  With that said, not all shallow or deep-water workouts can be streamlined and nor should they.  There are some workout formats that require a specific depth for intended results.   As mentioned in other blogs, if you have access to both shallow and deep water, you should try a dual depth workout in both depths because the outcome is different. 
Deep Advantage
Body composition can make deep water workouts either more or less intense.  They will be more intense for people who have lean or muscular physiques.  Deep water workouts definitely train the core more effectively.  Exercising in the deep end is also ideal for people with lower extremity issues because the hip, knee and ankle joints are completely unloaded.  They are also recommended for people with back pain due to spinal compression because the body is suspended in zero gravity.
Shallow Advantage
Performing the same workout in shallow water, you will notice some differences.  First of all, you can propel and rebound off the pool floor, which can add intensity.  This can also help improve bone density without experiencing the full joint impact of land fitness. Performing the AGF workouts in shallow water can also be more intense because of all the suspended activity without a flotation belt.  

Poolfit extends a big thank you to Stephanie and her AGF team.  Joining her on this trip was Perrin Billie, who exercised in the deep end in both videos, and Crystal Goodin.  All are located in the Fernandina Beach/Jacksonville area of Florida.  We look forward to posting the other two videos that the team filmed while they were here.  Stay tuned!

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.