Deep or shallow, The Combo Factory is a fun 45-minute water exercise video that challenges cardio, coordination and stamina with an epic collection of 2-move combos. Equipment is not required, and you can enjoy this workout in your preferred depth.
Based on the recently posted video, 100 Water Exercises, The Combo Factory is the third video in the series. The second video, Total Body Cardio Express, is a condensed 25-minute version of the 100 list, reordered into five training components, cardio, agility, lower body, upper body and core. This shorter video also reduced the time spent on each of the 100 exercises, creating a fast-paced cardio blast. This third video pairs up exercises from the 100 list into 2-move combos, giving the moves a fresh look, along with a cardio coordination challenge.
Why Exercise with Base Move Variations?
Let’s once again review why the exercises in almost all Poolfit’s 300 water exercise videos look similar. Base moves are the foundational exercises of nearly all fitness formats. They are the clay that fitness instructor’s build their routines with. They are the moves that are proven to be the most effective in a fitness format. In water exercise, those base moves are jacks, skis, jogs, kicks, tucks and jumps.
However, you probably have noticed that we don’t just do jacks, skis, jogs, kicks, tucks and jumps. We do endless variations of these base moves. Creating base move variations is one of the most important skillsets a water fitness instructor can have.
How do you Create Base Move Variations?
As discussed in the first video, 100 Water Exercises, instructors create base move variations with changes in arm patterning, tempo, travel, directional orientation and range of motion (ROM). In shallow water, impact options, such as bounded, grounded, propelled and suspended are also used. However, there is another way to vary base moves. Variations can be created by combining base moves and base move variations.
Are Combos New Moves?
In the video, the 2-move combos created by combining exercises on the 100 list almost have the feel of new moves. In fact, I can honestly say that I included 2-move combos in this video that I never thought of using before. They are about as close to new moves as you are going to get. Not convinced? Spend some time thinking about it. Try in your mind to invent a new move. Got one in mind? Now break it down and chances are, you can trace the foundation of the “new move” to one of the base moves. It’s likely just another base move variation.
In the video below, I talk more about The Combo Factory and then read on for a pool workout summary and upcoming videos.
Workout Summary
This 45-minute pool workout includes a warm-up, cool down and five exercise segments. Equipment is not required, and the workout can be performed in your preferred depth, deep or shallow. If exercising in the deep end, be sure to wear a deep-water flotation belt. This video was filmed in shallow water for a closer view on the underwater camera, but all the exercises can be done in both depths.
Exercise Segment 1 - Cardio Combos
The two-move combos in this round are formed by two 8-count (music) exercises. The pace in this segment is designed to expand on the warm-up and increase the heartrate to aerobic levels.
Exercise segments 2 & 3 - High Intensity Combos 1 & 2
The two-move combos in both these segments are formed by two 4-count (music) exercises. Reducing from 16-count combos to 8-count combos progresses intensity because the limbs and body are changing more frequently, which increases the pace.
Exercise Segment 4 - Upper & Lower Combos
The intensity decreases somewhat by reverting to 16-count (music) combos in this round which is intended to put more emphasis on upper and lower body.
Exercise Segment 5: Core Combos
The last round of two-move combos features exercises that emphasize the core.
I hope you enjoy this fun cardio romp through nearly 40 two-move combos. Stay tuned for at least one more video in the 100 Water Exercises series. The HIIT Factory will pull various exercises from the 100 list into a variety of high intensity interval training (HIIT) rounds, including Tabata, 4x4, ladder, AMRAP and more. But first, Poolfit is excited to debut international Zumba fitness star, Maria Teresa Stone (pictured below) in the next video. Her first video is Aqua Zumba® Express, a 20-minute special collab video approved by Zumba® Fitness LLC. Maria also filmed three regular water fitness workouts which will post over the summer. Joining her for the filming was Australian aquatic fitness expert, Claire Barker-Hemings. Claire also filmed 4 videos. Check out her other videos on Poolfit. Both returned with me after the International Aquatic Fitness & Therapy Conference (IAFTC), which was held here in Florida. The content filmed this week was off the charts and I am excited for a sizzling summer lineup of pool workouts.
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