Ready for the 20 Water Exercises Challenge? This 50-minute pool workout features 20 exercises, 5 cardio, 5 lower body, 5 upper body and 5 core. Once all 20 are introduced, its Game On! The 20 moves are used several times in both aerobic and high intensity interval training (HIIT). Designed for results, this fun water exercise video can be followed along with in both deep and shallow water.
The inspiration behind the video, 20 Water Exercises, was to prove that less is best when it comes to class design. During my earlier years as an instructor, I would create routines that were jam-packed with a variety of innovative moves and combinations, because God forbid I should bore my students. Invariably, the routines proved complicated and difficult to follow. As a seasoned instructor, I now preach the benefits of basic moves, fewer exercises and the repetition of movement.
The evolution of my mindset stems from my own experiences as an avid gym patron since 1988. In the gym, we would never do an exercise without repeating it. Exercises are typically repeated three or four times for optimal results. Likewise, the same cardio exercise is typically done for 30 minutes or more. Granted, people who attend group fitness classes often eschew these activities because they find them boring. However, I think if given the choice of results versus excitement, most participants would choose results. My inspiration for creating 20 Water Exercises was to prove that you can add cherry flavor on to the repetition of movement, making it both effective and engaging. Below, I talk more about my inspiration for the video and then read on for a summary of the workout action.
POOL WORKOUT-AT-A-GLANCE
The 20 Water Exercises video includes a warm-up, cool down and six exercise segments. This workout can be performed in both deep and shallow water and there is no equipment required. The water’s resistance is the best equipment there is. However, a deep-water flotation belt is required if exercising in deep water.
Exercise Segment 1: 20 Water Exercises
The 20 water exercises are introduced for the first time. They include 5 cardio exercises, 5 lower body, 5 upper body and 5 core. Each exercise is performed for 30 seconds. The energy expectation in this segment would be around a 6 or 7 out of 10 on the Rate of Perceived Exertion (RPE) scale.
Exercise Segment 2: 4-Move Aerobic Combos
The 20 water exercises are used in five 4-move combinations. Each combo includes a cardio, lower body, upper body and core move. I made it easy by making combos out of all the #1’s, the #2’s, the #3’s, the #4’s and the #5’s. Putting the moves in combinations like this creates a fun and fast-paced exercise experience. The energy output here would be aerobic, a 6 or 7 RPE out of 10.
Exercise Segment 3: 2-Move Aerobic Combinations
The 20 water exercises are reused once again, this time in ten 2-move combinations. The aerobic pace is brisker, a solid 7 RPE out of 10. At the conclusion of this segment, the participant will now have been exercising aerobically for 30 minutes.
Exercise Segment 4: AMRAP
The action picks up dramatically and goes from aerobic to anaerobic with HIIT training. AMRAP stands for “As many reps as possible.” This segment uses up four of the 20 exercises, one cardio, one lower body, one upper body and one core. Each exercise is performed all-out for 30 seconds, followed by 15 seconds of rest. This is then repeated a second time. The goal is to count your reps in both rounds and try to beat the first round by at least one rep. The energy expectation in this segment and the next segment is an 8 or 9 RPE out of 10.
Exercise Segment 5: Tabata
Subscribers should be familiar with Tabata by now, as it has been featured in many videos. In this segment we use up 8 more of the 20 exercises in the Tabata round. Each of the 8 exercises is performed for 20 seconds at all-out intensity, followed by 10 seconds of rest. Segments 4 and 5 are the intensity peak of the 50-minute workout.
Exercise Segment 6: 8-Move Aerobic Combo
After incorporating 12 of the 20 exercises in segments 4 and 5, the remaining 8 exercises are used in an 8-move aerobic combo. After the heart pounding high intensity of the previous two segments, this segment almost feels like a cool down as the energy expectation decreases to a 6 RPE out of 10
Without doubt, 20 Water Exercises is much more than just 20 exercises. I hope you enjoy this workout and that you conclude that repetition of movement is beneficial and that less truly is best.
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