S’WET Warrior Moves

Friday, September 14 2018

USA Aqua Expert, Jenni Lynn Patterson-LaCour shares a workout she developed for her more advanced, athletic weekend warriors.  Quickly transitioning from one move to the next, a series of three moves (strength, cardio and power) are performed, first without equipment and then with.  Experience the power of Warrior Triads and get ready to S’WET.

According to Jenni Lynn, the inspiration behind creating the Wave Warrior workout was after receiving feedback from her weekend students that they wanted a more advanced workout.  “More than 75% of my students have been with me for several years and they love to get the most out of their workouts,” says Jenni Lynn.   The familiarity her students had with her exercise terms and cues allowed her to create a total body workout with quick transitions and explosive exercises. “Once I added the drag equipment on top of that, I started hearing students say they truly felt like a Wave Warrior,” she says.   

The Wave Warrior pool workout is 38-minutes long and is definitely intended for more advanced water fitness fans looking for an athletic challenge.  The warm-up includes a series of moves designed to acclimate the body to the cooler pool temperature and limber up the joints and muscles, preparing them for a Warrior workout.

The first segment is performed without equipment and introduces the concept of the triads.   Each triad includes three exercises: 1) strength 2) cardio 3) power.   Each exercise is performed for just 30 seconds, thus moving quickly from one move to the other with no rest in between.  However, if you are following along it is important to work to your own abilities and take breaks as needed. 

The second segment features drag resisted exercises with the Aqualogix drag bells and fins.  In lieu of the Aqualogix equipment, consider substituting webbed gloves for the upper body or just perform the exercises with no equipment at all.   Drag resisted exercises become more difficult to perform due to the increased surface area and turbulence created by the equipment.  IMPORTANT:  foam dumbbells are NOT a viable substitute.  Please do not try and use them for this workout.   This segment also includes a fun kickboxing combination.  The workout concludes with a relaxing cool down and stretch.


PoolFit:   Why is Aqualogix your favorite equipment?

Jenni Lynn:  There are all sorts of drag equipment that can be used to make any aquatic workout more intense and maximize the water’s drag, but when I started incorporating the Aqualogix Drag Bells and Fins, my students and myself started seeing amazing results. The 360 degrees of resistance that the bells and fins give the arms and legs really took the workout up to the next level. I love the ‘pistol grip’ handle of the bells and the fact that you can flip the flat side of the bell to face either up, for more resistance of the anterior body, or the flat side down, for more resistance of the posterior body.  The ankle fins also add such a great new element for strengthening the legs, and the Velcro makes them super easy to get on and off.  Adding this equipment to Water Warrior really take the workout to the next level of aquatic training.

Jenni Lynn is the founder of S’WET by Jenni Lynn Fitness and a training specialist for the Aquatic Exercise Association (AEA).   Like this workout? Please post your feedback below or under the video.  And be sure to check out Jenni Lynn’s other video – S’WET Boot Camp. 


Author: m 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.