Experience a shallow water workout that targets essential components of fitness with a circuit-style 3-2-1 approach. Sweat Strength Reset with Claire Barker-Hemings delivers results with a simple approach that breaks each circuit down into three minutes of strength, two minutes of cardio and one minute of flexibility/recovery.
The 3-2-1 approach to fitness programming has been popular in the fitness industry for many years. The fitness choices in each 3-2-1 format can vary depending on the results desired. If the goal is for improved cardio endurance, then you would set it up as cardio-strength-flexibility. If the goal is improved muscle endurance, then you would program it as strength-cardio-flexibility, like the Strength Sweat Reset format. The 3-2-1 ratio can be adjusted to whatever fitness goals you want to emphasize more.
Below, Claire talks more about the 3-2-1 circuits in her video and then read on for a summary of the exercise action in the video.
WORKOUT SUMMARY
This 50-minute pool workout includes a warm-up, cool down and six 6-minute intervals. The routine was designed for shallow water and there is no additional equipment required. However, webbed gloves can be worn for additional upper body resistance.
Each of the six circuits includes:
· 3 minutes of strength-focused resistance work
Using the natural resistance of water to build muscular endurance, stability, and full-body tone. The six segments of strength are alternated between upper body, lower body and core.
2 minutes of aerobic conditioning
Heart-pumping movements designed to boost cardiovascular fitness, coordination, and calorie expenditure, all with reduced joint impact.
1 minute of recovery
A guided lower-intensity phase to reset breathing, restore control, and prepare for the next interval.
If you enjoy this 3-2-1 fitness format, consider trying three other Poolfit videos that follow a 3-2-1 structure.
Insane intervals – This higher intensity version can be performed in deep or shallow water. Featuring Dr. Lori Sherlock, this video was filmed in 2025.
Water Exercise 3-2-1 – The last video to post in March 2020, before Covid shut the world down, this shallow water pool workout features a cardio-strength-flexibility format.
Deep 3-2-1 – This deep-water workout is deep in the archives, having been filmed in 2019.
Poolfit extends a big thank you to Claire for sharing one of her favorite classes with subscribers. Check out her full library of Poolfit videos and stay tuned for an active recovery pool workout with Claire, posting this fall.
