Splashy Kickboxing Workout

Tuesday, March 12 2024

New water exercise video alert. Get splashy and fierce in a kickboxing-inspired pool workout. Join Jackie Lebeau in Stacked Intervals, a 50-minute water workout that is taught with timed intervals and targets both cardio and muscular endurance.

Kickboxing was first introduced in aquatic fitness classes in the 90’s when Billy Blanks and Tae Bo was all the rage in the fitness studio. Aquatic kickboxing remains popular because it is effective due to the punches and kicks interacting with the water’s resistance. Big arm and leg movements generate more resistance and make for an ideal combination of cardio and muscular conditioning.  Even better, that resistance can be increased with the use of webbed gloves, HydroRevolution Drag Resistance equipment or other specialized equipment. 

Stacked Intervals features two intervals of upper body water exercises and two intervals of lower body exercises. Each interval has four blocks that include four exercises, for a total of 16 exercises. The four blocks include one cardio exercise, one bilateral strength exercise and two unilateral strength exercises performed right and left. Both the first upper body and lower body intervals are taught a second time with a change up in the exercise order of the four blocks.  All four of the cardio exercises are taught together, than all four of the bilateral moves and finally all eight of the unilateral exercises. 
Watch Jackie talk more about Stacked Intervals below, and then read through the workout outline.



This water workout includes an 8-minute warmup, a 5-minute cool down and four 8-minute Stacked Intervals.
Segment 1: Boxing Warm-Up
Prepare your muscles and joints for the aquatic kickboxing with an extended warm-up that includes prep for learning the kicks and the punches.
Segment 2: Upper Body Interval 1
This segment includes four blocks of four exercises that emphasize punches and arm movements for upper body muscle conditioning.
Segment 3: Upper Body Interval 2
As described earlier in this blog, the four blocks of water exercises are performed again in a different order.
Segment 4: Lower Body Interval 1
The pool workout switches gears in the second half by focusing on lower body with a variety of traditional kicks used in kickboxing workouts. Once again, four blocks of four exercises are performed for lower body muscle conditioning.
Segment 5: Lower Body Interval 2
As described earlier in this blog, the four blocks of water exercises are performed again in a different order.
Segment 6: Cool Down
A soothing cool down and stretch is always a must after a vigorous pool workout. 

Poolfit extends a big thank you to Jackie for once again sharing her passion for water exercise with subscribers. She has been filming for Fitmotivation Inc since 2015. Check out her impressive library of Poolfit Water Exercise Videos. And stay tuned for one more video with Jackie posting next month. 

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.