Wall & Stregnth Interval Workout

Monday, September 16 2019

AquaGym Fitness Workout #2 – Partner Drills, is a circuit/interval style class that features two stations – one using the pool wall and one for strength (equipment optional), allowing you to either partner with a workout buddy or rotate between the two stations yourself.   Each exercise is taught for 50 seconds and then 10 seconds of recovery is to rotate to the second station. 

AquaGym Fitness (AGF) classes typically feature interval formats that include work and recovery cycles because the science behind it clearly proves the benefits of intermittent training. The theory is that exercise participants push themselves harder during short bursts of high intensity exercise followed by rest.   AGF founder Stephanie Newberry and teammate Alexis Casey partner up in AGF Workout #2 to demonstrate the effectiveness of structuring interval training with two exercise stations.

Partner Drills was inspired by the opportunities provided by having Stephanie’s water exercise class members rotate between two exercise stations.  “I wanted to create a class that could be done with a large group that could be split in two so that students could rotate back and forth between the wall or with equipment,” says Stephanie.   Limited wall space and equipment shortages in some of the AGF classes helped inspire the two-station format demonstrated in the video.  

Modifying Without Partners
The Partners Drill workout DOES NOT have to be performed with a partner.   If you are exercising on your own the exercises can be performed simply by alternating the two stations. 


7 Interval/Circuits

:50 work in each station :10 rest/rotate twice (4 minutes)

Station 1 = Wall

Station 2 = Strength (Aqualogix bells)

After rotating twice, a universal 1-minute cardio move is performed.

Total Interval/Circuit time:  5 minutes

Universal Cardio Move
This 60-second cardio move performed after the wall and strength stations is designed to bring a group or partners back together by performing the same move.  However, as mentioned above, this workout can be performed solo simply by alternating stations.  The cardio exercise also provides an opportunity to mix in some steady-state energy output with the interval training. 

Block #7
Everyone loves a good finale and this one does not disappoint.   All of the universal cardio moves are reintroduced in this final segment for an extended aerobic portion. 

The equipment used in this video is the Aqualogix Upper Body drag equipmentWebbed gloves can also be used as a substitute for the Aqualogix belles.  Foam dumbbells would not be a suitable replacement as they are “buoyant” equipment, as opposed to drag equipment.  Keep in mind, the water itself is a form of equipment as it provides its own resistance.   Avoid adding equipment it aggravates your shoulders or other upper body extremities.  Equipment is NOT needed.   Simply applying force against the water’s resistance with your bare hands is suitable. 

AquaGym Fitness is an aquatic fitness company based in northern Florida in the Jacksonville area that offers private training and classes in resort communities, county clubs and recreation centers.   PoolFit extends a big thank you to both Stephanie and Alexis for traveling to Sarasota and filming Partner Drills and Run2Strength.   Stay tuned, as Stephanie and Alexis are coming back to film two more videos in late October. 



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.