It's October and that means it’s time for a spooky splash. Wicked Waves is a 45-minute water exercise video that features 9 Halloween-themed exercise segments for cardio, HIIT, toning, core and more. This pool workout requires no additional equipment and all 9 segments can be enjoyed in both deep and shallow water.
Wicked Inspiration
The inspiration for Wicked Waves came from a content request by a Fitmotivation subscriber. Fitmotivation.com is the sister platform to Poolfit. Fitmotivation is intended for aquatic fitness instructors. Ironically, this subscriber is the same one who requested Alphabet and Olympic-themed videos as well. Since I was able to fulfill those requests, I decided to accept the challenge.
Themed Workouts
A Halloween-themed workout probably seems strange for Poolfit subscribers. However, instructors on Fitmotivation are always looking for themed class ideas for holidays and special events. Aside from the scary names and theme titles, the Wicked Waves video can be done any time of the year you want cardio, HIIT, muscle conditioning and core training all combined in one workout. The music is not themed. We must use royalty-free music and that seriously crimps our choices. Below, Mark talks about the inspiration and creation of this themed workout. Then read on for a description of the 9 exercise segments.
WICKED WAVES EXPLAINED
Segment 1: Wicked Warm-up
This segment features 8 exercises with spooky names performed for 15 seconds each. The exercises are performed a second time to get the body warmed and ready to work.
Segment 2: Ghosts in the Graveyard
Ghosts in the Graveyard is a popular children’s game, preferably done in the evening or until the streetlights came on when I was growing up. In our splashy version we have a designated hunter. The hunter runs in search of ghostly exercises in the graveyard. Every time a ghost is found, the run begins again, and the ghostly exercises add up.
Segment 3: Monster Mash
In this segment, four monster exercises are introduced, Frankenstein, Vampire, Werewolf and Mummy. Once all 4 are introduced, it’s time for a Monster Mash. The 4 exercises will get mashed-up into various 2-move combinations. Each of the exercises and each of the 2-move combinations is performed for 30 seconds.
Segment 4: Lucifer’s Ladder
Get ready to ascend Lucifer’s Ladder with 4 demonic exercises performed for 15, 30, 45 and 60 seconds. And then back down into the hellfire for 45, 30 and 15 seconds.
Segment 5: Witches Brew
Three exercises are tossed into the cauldron for 20, 40 and 60 seconds. And then the bubbling cauldron is stirred in the opposite direction and the timing for the exercises is reversed.
Segment 6: Cast-a-Curse
In this segment, four vertical bounding & jumping exercises are performed for 30 seconds. Halfway through each exercise, a curse is cast. “Double, double toil & trouble, fire burn and cauldron bubble.” The curse mandates that all four exercises must be performed horizontally or suspended in shallow water – for all of eternity.
Segment 7: Tombstone Toning 3-2-1
This muscle conditioning segment features 3 minutes of Upper Body of the Undead, 2 minutes of Graveyard Gams and 1 minute of Core from the Crypt.
Segment 8: Hocus Pocus Hi/Lo
It seems only fitting that we pay a visit to Salem, Massachusetts and the Sanderson Sisters. This segment technically serves as a cool down from the higher intensity segments preceding it. A series of kick exercises are performed, and then “AbraCaDabra Alakazem,” those same kick exercises are performed with both feet off the pool floor for a core challenge.
Segment 9: Book of Spells Stretch
The witchy spells continue into the final stretch. Here, a series of magical stretches are performed for some “feel good” flexibility and a proper ending to Wicked Waves.
If you enjoyed this workout, consider checking out the other themed workouts, each of which can also be performed in both deep and shallow water.
Aqua Alphabet 1
Aqua Alphabet 2
Aqua Olympics
And stay tuned! The same subscriber who requested these themed videos also requested a holiday themed workout. Holiday Splash & Run is posting next month, just in time for Thanksgiving.
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