If you are a fan of water exercise, you know that almost all aqua fitness classes and videos are comprised of the same base moves. 100 Water Exercises is a 55-minute video that serves as a reminder of why. This water aerobic workout includes 20 variations for each of the following base moves, jogs, kicks, skis, jacks and tucks/jumps.
Inspiration for 100 Water Exercises
The inspiration for 100 Water Exercises was a video that I filmed in 2018, called The Change Game. In this video, I included 10 variations of four base moves: skis, jacks, kicks & jogs. Once the exercises were introduced, it was game, on and we mixed and matched the 40 moves for a fun and challenging cardio workout. This was a very popular video at the time with instructors. My original goal was to do a remake of The Change Game, but it didn’t quite come out like that. Instead, it morphed into something more like an aquatic fitness video series I did for instructors in 2015, called Aqua Free. There were five videos in the Aqua Free series, each reinventing base moves with a different variational technique, including tempo, arm patterns, impact level and travel. Once the 100 water exercises were on paper, it seemed logical to reuse them in subsequent videos.
100 Water Exercises Pool Workout-at-a-Glance
This 55-minute water exercise video features five aerobic segments and a final stretch. The five exercise segments are as follows 1) 20 Jog Variations, 2) 20 Kick Variations, 3) 20 Ski Variations, 4) 20 Jack Variations and 5) 20 Tuck/Jump Variations. The segments are 10 minutes long, with each of the 20 exercises performed for 30 seconds. The outcome is 50 minutes of non-stop water aerobics. Following the cardio action, a final stretch is performed.
Below, I talk more about the video, and then read on to better understand why base moves are effective and what other videos are planned for the 100 water exercises.
Base Moves for Water Exercise
Yes, I have preached the base move gospel for the past 15 years. The reality is that base moves make up 95% (or more) of the exercises on every video you see on Poolfit. Base moves are the foundation, the clay that forms every water workout. However, we don’t just do jacks, skis, jogs, kicks, jumps and tucks. Instead, we do endless variations of these base moves. The point here is that these base moves are the solid foundation for a results-driven water workout. These base moves have purpose. The muscle actions can be clearly identified. Trying to invent exercises, for the sake of having new moves wouldn’t make sense if you cannot identify the purpose or the muscle actions.
100 Water Exercises Video Series
As mentioned above, 100 Water Exercises was originally meant to be a reboot of The Change Game. That fell by the wayside once I started practicing the 100 exercises in the pool. I realized it would be effective and fun to redo the 100 exercises with different approaches. Below are the planned videos.
Total Body Cardio Express: This 25-minute video reorganizes the 100 exercises in five different segments, this time targeting Cardio, Agility, Lower Body, Upper Body & Core with 5-minute segments. This is a cardio BLAST because the moves are only performed for 15 seconds each. This video demonstrates that simply re-ordering exercises and changing the duration can completely change the outcome.
The Combo Factory: This 45-minute water aerobic workout works off the 100 list by combining the moves into a heart-pounding tour of fast-paced two-move combos.
The HIIT Factory: Still in the planning stages, this video will work off the 100 list and organize the moves into a variety of HIIT formats.
Given that this has evolved into a series, I would highly suggest getting familiar with the 100 Water Exercises video first, before tackling the other three workouts.
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