Shoots and Ladders Pool Workout

Tuesday, January 23 2024

Ready…set…Game On! Join Stephanie Newberry in Shoots and Ladders, an AquaGym Fitness workout that showcases their signature progressive moves. Each segment features a power (cardio) move and a shooting (core) move taught with ascending/descending ladder timing. Enjoy this water fitness challenge in either deep or shallow water. 

AquaGym Fitness pool workouts with Stephanie have become a subscriber favorite because of their easy-to-follow templates and fast-paced interval action. This water workout focuses on their signature progressive moves. A typical progressive move features a combination of two exercises, with one of the exercises adding on a repetition each time the combination is performed. In Shoots & Ladders, Stephanie increases the challenge with double and triple progressive moves. A double progressive move means that both exercises in a combination increase repetitions each time the combination is repeated. A triple progressive move features three exercises in a combination, with all three increasing reps each time the combination is repeated.

This 48-minute water exercise video includes a short warm-up, cool down and seven exercise segments. Each of the of the seven exercise segments includes two combo moves, one for cardio and one for core. All the exercise segments are taught with ascending and descending ladder timing.
Exercise Segment #1:  Ascending timing (4 minutes) :20, :40, 60 seconds
Exercise Segment #2:  Ascending timing (4 minutes) :20, :40, 60 seconds
Exercise Segment #3:  Descending timing (4 minutes) 60, :40, :20 seconds
Exercise Segment #4:  Descending timing (4 minutes) 60, :40, :20 seconds
Exercise Segment #5:  Ascending & Descending timing (6 minutes) :20, :40, 60, :40, :20 seconds
Exercise Segment #6:  Ascending & Descending timing (6 minutes) :20, :40, 60, :40, :20 seconds
Exercise Segment #7:  Ascending & Descending timing (6 minutes) :20, :40, 60, :40, :20 seconds
Watch Stephanie explain more about the workout and then read more about progressive moves.


Progressive Water Exercise Fun
By Stephanie Newberry
Shoots and Ladders is more than just a cute name for a water fitness video, it is an amazing interval workout that also introduces our signature "Progressive Moves.” When working with groups that I have been instructing for a long time, I have found it imperative to keep them engaged and interested in their aquatic fitness classes so that they keep coming. There are many ways that can be done, including fun and engaging music, structured classes, new combinations, and a vibrant instructor. To keep the classes fresh, I began putting combinations together and adding on repetitions to these combinations and "Progressive Moves" was born. Progressive moves are typically done for a set amount of time, but they also require your client to count repetitions. Having taught many chatty classes, this is an effective way to quiet people down because everyone is concentrating on keeping track of their repetitions. Shoots and Ladders is designed to slowly introduce the concept of performing progressive moves. The workout begins with simple basic moves. By the second segment, the first progressive move is introduced. Towards the end of the class, double and triple progressive moves are introduced.  As evidenced by the video, this workout can be performed in both deep and shallow water. Mix it up for best results. I hope you enjoy the power of the water’s resistance and the power of progression with AquaGym Fitness.  See You In The Pool!


Poolfit extends a big thank you to Stephanie for once again providing subscribers with a fun and challenging pool workout. If you enjoyed this video, check out her other Poolfit workouts. And if you are enjoying Poolfit, please consider helping us by leaving a review in the App Store or Play Store.

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.