Water Fitness Pyramid Challenge

Wednesday, August 04 2021

AquaGym Fitness is back with another fast-paced interval style workout.  Rolling Pyramids is a 50-minute high intensity water workout that can be done in either deep or shallow water.  The water’s resistance is plenty, but webbed gloves or other drag equipment can be used.  The exercises in this workout are timed ladder style, with ascending and descending times.

AquaGym Fitness (AGF) videos are popular on Poolfit for subscribers looking for a more intense exercise experience in the pool.  AGF Workout #12, Rolling Pyramids, led by AGF founder, Stephanie Newberry, doesn’t disappoint.  Take it from me, one of the participants in the video, this pool workout is definitely a cardio and muscular endurance challenge. 

Pyramid Timing
Like other AGF videos, Rolling Pyramids features a specific timing ratio for the exercises. Timed in ladder-style, each pyramid features three exercises that are performed ascending from 00:15, 00:30 and 00:45, and then descending 00:30 and 00:15.   Each pyramid is then added to the following pyramid and three exercises, increasing the duration of each pyramid and the muscular and cardiovascular endurance required.

Pyramid Structure
The three exercises selected for each pyramid are structured for success.  They are essentially designed to be performed as a combination by introducing one move, then another, and then combining the two moves together.  According to Stephanie, AGF tries to make their classes inclusive to all students by keeping the combinations simple to follow.  “It simply is not fair to the new individual who may be just getting into aquatic fitness to make the routine difficult to follow.”  Watch Stephanie elaborate on building successful combinations.


Equipment is not required in this workout because the water’s resistance is plenty.  However, webbed gloves are recommended if you want to maximize upper body resistance.  As always, a flotation belt should be worn when exercising in deep water.

Do you have feedback on Poolfit content or features.  Please help us improve by taking this 10-question survey, if you have not already.  The survey allows you to provide comments and suggestions.  And if you have not yet left us a rating & review on the App Store (IOS users) or the Play Store (android users), please do.  These Ratings & Reviews increase our visibility and help others determine whether or not to download the app.  Please also consider visiting our Facebook page and leaving us a review, or following us on Instagram

Thank you in advance for any promotional support you can provide.  The best NEW customers are those who are referred by happy subscribers!  

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.