Water Fitness Dance Workout

Wednesday, April 17 2024

Dive in and dance it off with Cindy Vance-Brossman. Turbulent Dance Progressions is a 55-minute dance-fitness shallow water workout that transforms dance steps from around the world into challenging water exercises. Don’t let the dance theme fool you. This is a powerful water workout that showcases the water’s resistance.

All levels, beginner to advanced can enjoy this pool workout because the dance steps are progressed from basic to more intricate. Feel free to stay with the basic steps when following along. The key to giving yourself yourself a good workout is to move intuitively, depending on how your body feels.

Dance-fitness workouts are driven by the music. In a perfect world, each of these dance progressions would have global rhythms that reflect the style of dance and country of origin. Unfortunately, Poolfit and Fitmotivation are restricted to royalty-free music, which means the music needs to take a backseat when it comes to video production. Perhaps someday we will be a million-dollar business and able to afford paying for music royalties. That day is not now. For the time being, we must make do and this video is the perfect example of making do.

Pool Workout-at-Glance
Turbulent Dance Progressions features a short warm-up and cool down and six dance-fitness segments. Each segment includes three rounds of dance steps.  Each round is a little over 2 minutes and features three progressions of the steps.
Dance 1:  This segment includes two rounds of Reggaeton from Puerto Rico and one round of Merengue from the Dominican Republic.
Dance 2:  The three rounds in this segment feature dance steps for Cha Cha and Mambo from Cuba, as well as Bhangra from India.
Dance 3:  Get ready for two rounds of Cumbia from Columbia and one round of Samba from Brazil.
Dance 4:  This fun segment is a tribute to Cuba with three rounds of Salsa.
Dance 5:  Turn on your power button because this segment features three rounds of energetic Soca, a dance from Trinidad & Tobago. 
Dance 6:  This final segment includes three rounds of Quebradita from Mexico.
Below, watch Cindy talk about the workout and then read more about her dance fitness inspiration.



Dance Fitness Inspired
By Cindy Vance-Brossman
The inspiration for this video came from the years I have spent creating and learning choreography for my dance-based water fitness classes. Dance-based water fitness classes have become very popular for several reasons. First, the music drives the energy. Second, the rhythm drives the base moves, and lastly it is a way for your mind and body to move in different ways. Remind your students that this is not a dance recital, or synchronized swimming. It is a fun way to move to the music, while experiencing a full body powerful workout. My motto for this type of format, is keep moving and have fun.

For Turbulent Dance Progressions, I was also looking for a way to create something that can be followed along with easily by participants. I also wanted something that an aquatic fitness instructor can teach, without the need of having a specific certification, or a music subscription. However, the biggest challenge for this video is that Fitmotivation, like many other video and social media platforms, are only allowed to use royalty free music. Therefore, the background music in this video really does not fit the style of the dance step. For instructors, I recommend that you use your own music resources for matching the moves to the global rhythms.
In this video, a base dance step or move will be shown for 30 seconds, then we will show 2 progressions each for 30 seconds. Then we get to have some fun and put them all together for 45 seconds or 2 rounds. Keep in mind, when creating dance fitness for the water, the key is proper modification so that the dance steps are doable in water. One way to do that is by keeping the cadence controlled. Fast music would make it impossible to keep up and perform the moves with good form. 
This video is for anyone, beginner to advanced. It will create an understanding of dance steps from around the world, which are adapted to water and progressed for an amazing full body workout. Feel free to modify the moves for what you feel is best for yourself or your class. Remember, the motto is just keep moving and have fun.


We have had requests from subscribers for dance-style workouts. Poolfit extends a big thank you to Cindy for helping us to fulfill that request. Stay tuned for three more pool workouts with Cindy posting this spring and summer.

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.