Upper Body Cardio Circuit is a pool workout that features the same 10-move cardio circuit performed four times. The first 5-minute circuit is performed without equipment and the other three circuits are performed with a pool noodle, foam dumbbells and Aqualogix Upper Body Drag Resistance.
The purpose of this 20-minute water exercise video is to demonstrate how doing the same 10-move cardio circuit four times with different equipment changes the muscle actions each time. If you only have a pool noodle, feel free to use it for all the circuits. This short upper body workout is ideal for combining with another pool exercise video using the Poolfit App’s playlist feature. You can do the 5-minute circuit once, or all four times.
Below, Mark talks about the inspiration for doing the same circuit four times with different equipment. Then read more about the workout below.
Upper Body Cardio Circuit Pool Workout-at-a-Glance
This 20-minute pool workout does not include an official warm-up or cool down because it is meant to be done in conjunction with another water workout. As mentioned above, the same 10-move cardio circuit is performed four times.
Circuit 1: No Equipment
The first 5-minute circuit is performed without equipment and could technically serve as the warm-up if you use this video by itself. As a fitness instructor for over 30 years, I have learned it is ideal if you can show exercises first without equipment and then show the same exercises with equipment. This may not always be possible, but it does encourage class members with upper extremity issues to skip the use of equipment once they try the exercises with and without equipment. It is important for exercise participants to own their own workout and avoid anything that causes pain or discomfort.
Circuit 2: Pool Noodle
The same circuit is performed with a pool noodle for upper body resistance. The noodle is foam and is therefore acted on by the upward forces of buoyancy. Buoyancy is the opposite of gravity. The resistance is downwards instead of upwards. The length on the noodle can be awkward for use in some cardio moves. You will see I switched the noodle to one hand in a couple of the exercises. The pool noodle I used in the video is sturdier than a Dollar Store noodle that has a hole in the center. The Solid Core Noodles provide a bit more resistance without the hole in the center. They can be purchased in a three-pack on Amazon.
Circuit 3: Foam Dumbbells
In this circuit, a pair of hand buoys are used. The foam dumbbells are also acted on by the upward forces of gravity. You will find that this circuit is somewhat more seamless in terms of coordination and movement because you are holding a pair of buoys, as opposed to one long pool noodle. Consider using a small to medium set of buoys, the larger dense buoys are difficult for most people to exercise with good form. They tend to elevate the scapula and that is not good for the delicate rotator cuff muscles. This red Thera-Band pair of buoys would be an example of small, and this green Thera-Band pair of buoys would be medium.
Circuit 4: Aqualogix Upper Body Drag Resistance
The last time through, I am demonstrating with the Hydrorevolution/Aqualogix Upper Body Drag Resistance equipment. The muscle actions in this circuit are the same as using no equipment. Muscles on both sides of the joint are targeted by the water’s resistance. With buoyant resistance, only one side of the muscle pair is targeted. However, the larger surface area of the Aqualogix equipment creates more drag resistance. With these bells, if you want more resistance for the anterior muscle groups of the upper body, the chest, anterior deltoids and biceps, use flat side UP. Use flat side DOWN if you want more resistance to the posterior muscle groups, the lats, posterior deltoids and triceps.
Repetition
Repeating the same circuit of exercises four times may not seem overly exciting, but the science behind muscular strength and endurance training supports this repetition. In the gym, exercises are repeated for several sets. Targeting the same muscle groups with repetition promotes muscular fatigue and the breakdown of muscle fibers. Simply put, this is how you maintain and/or build muscle mass.
It's May and hopefully pools are opening in the north and pool temperatures are heating up. This is my favorite time of the year! As always, if you are enjoying Poolfit, please (pretty please!) leave us a review in the App Store or Play Store. This is when people are searching for pool exercise and your nice review could encourage them to give Poolfit a try.