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1<link rel="prefetch" as="image" type="image/png" href="/_nuxt/fitmotivationLogo.DufqSZ26.png"><link rel="prefetch" as="image" type="image/jpeg" href="/_nuxt/texure.CenXiQNp.jpg"><meta name="robots" content="index, follow, max-image-preview:large, max-snippet:-1, max-video-preview:-1"><link rel="canonical" href="https://fitmotivation.com/blog"><meta name="description" content="Deep dives for instructors: format breakdowns, music picks, progressions, and teaching tips that complement every streaming video on the site."><meta property="og:title" content="Aqua Fitness Video Blog & Tips for Pros | FitMotivation"><meta property="og:description" content="Deep dives for instructors: format breakdowns, music picks, progressions, and teaching tips that complement every streaming video on the site."></head><body><div id="__nuxt"><div><div data-v-1874d073><header id="top" data-v-1874d073 data-v-03022374><nav class="navbar navbar-expand-lg fixed-top inset-container navbar-dark bg-dark py-2" data-v-03022374><div class="container-fluid" data-v-03022374><a href="/" class="navbar-brand" data-v-03022374><img src="/_nuxt/fitmotivationLogo.DufqSZ26.png" alt="Fitmotivation Logo" class="img-fluid" data-v-03022374></a><button class="navbar-toggler" type="button" data-bs-toggle="collapse" data-bs-target="#navbarNav" aria-controls="navbarNav" aria-expanded="false" aria-label="Toggle navigation" data-v-03022374><span class="navbar-toggler-icon" data-v-03022374></span></button><div class="collapse navbar-collapse" id="navbarNav" data-v-03022374><ul class="navbar-nav ms-auto" data-v-03022374><li class="nav-item" data-v-03022374><a href="/videos" class="nav-link text-uppercase py-0" data-v-03022374>Videos</a></li><li class="nav-item" data-v-03022374><a href="/search" class="nav-link text-uppercase py-0" data-v-03022374>Search</a></li><li class="nav-item" data-v-03022374><a href="/instructors" class="nav-link text-uppercase py-0" data-v-03022374>Instructors</a></li><li class="nav-item" data-v-03022374><a aria-current="page" href="/blog" class="router-link-active router-link-exact-active nav-link text-uppercase py-0" data-v-03022374>Blog</a></li><li class="nav-item" data-v-03022374><a href="/online-education" class="nav-link text-uppercase py-0" data-v-03022374>Education</a></li><li class="nav-item" data-v-03022374><a href="/support" class="nav-link text-uppercase py-0" data-v-03022374>Support</a></li><!----></ul></div></div></nav></header><main data-v-1874d073><!--[--><!--[--><div class="hero-header iq-over-dark-50" style="background-image:url(https://d18cfrkvlsavt2.cloudfront.net/pages/heros/blog_hero.jpg);" data-v-3a5e1690><div class="container lightText" data-v-3a5e1690><div class="align-header-top-right alignHeaderGroup" data-v-3a5e1690><h1 class="xlargeHeader font-weight-bold" data-v-3a5e1690>Fitmotivation Aqua Fitness Blog</h1><h2 data-v-3a5e1690>The inspiration behind the videos</h2></div></div></div><div class="main-content container pt-3"><div class="row"><!--[--><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/aqua-fitness-rep-challenge" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Fall+2026/Multiplierblogimage_web.jpg" alt="Aqua Fitness Rep Challenge Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/aqua-fitness-rep-challenge" class="blog-title" data-v-cbcb0058>Aqua Fitness Rep Challenge</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Thursday, September 24 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Ready-Set-Go! Let’s play The Multiplier. This aquatic fitness class cardio format features a fun rep challenge that creates engagement, focus and a fun sense of competition. The entire class is based on just 12 water exercises that are paired into six 2-move combos. You can teach this class in deep or shallow water. There is no equipment required.  </div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/active-recovery-and-cool-down-ideas" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Claire+2026/AquaRestoreBlogImage_web.jpg" alt="Active Recovery and Cool Down Ideas  Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/active-recovery-and-cool-down-ideas" class="blog-title" data-v-cbcb0058>Active Recovery and Cool Down Ideas </a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Thursday, September 17 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Active recovery is essential after a high-intensity workout. Treat your class members to a restorative recovery that includes soothing movement for joint mobility and muscular flexibility. Aqua Restore with Claire Barker-Hemings will help you take away ideas for active recovery for interval training, as well as movement for cool downs.</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/cardio-strength-tabata-aqua-class" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Melissa+2026/AquaBataBlogimage_web.jpg" alt="Cardio Strength Tabata Aqua Class Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/cardio-strength-tabata-aqua-class" class="blog-title" data-v-cbcb0058>
1Cardio Strength Tabata Aqua Class</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Wednesday, September 09 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>AquaBata with Melissa Plumeau is a shallow water workout that features 8 Tabata/HIIT intervals designed to challenge your fitness through powerful progressions, grounded strength and dynamic movement.</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/dual-depth-aqua-aerobic-class" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Donna+2026/Chooseblogimage_web.jpg" alt="Dual Depth Aqua Aerobic Class    Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/dual-depth-aqua-aerobic-class" class="blog-title" data-v-cbcb0058>Dual Depth Aqua Aerobic Class   </a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Tuesday, September 01 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Take a break from HIIT and treat your class members to a 50-minute moderate intensity aqua aerobic class that can be performed in deep or shallow water. Choose Your Current with Donna Boucher is a dual-depth aqua class that is designed to improve cardio and muscular endurance. Your class members get to pick their depth, enjoying a completely different movement experience based on that depth. Equipment is not required, but a flotation belt should be worn by class members in the deep end.</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/building-aqua-kickboxing-choreography" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Maria+S+2026/WaterCombatBlogimage_web.jpg" alt="Building Aqua Kickboxing Choreography Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/building-aqua-kickboxing-choreography" class="blog-title" data-v-cbcb0058>Building Aqua Kickboxing Choreography</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Saturday, August 22 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Coach your aqua class participants how to release their fierce inner warrior. Water Combat with Maria Teresa Stone features 45-minutes of aqua kickboxing choreography.</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/ladder-challenge-aquafit-class" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Summer+2026/LaddersBlogimage_web.jpg" alt="Ladder Challenge Aquafit Class Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/ladder-challenge-aquafit-class" class="blog-title" data-v-cbcb0058>Ladder Challenge Aquafit Class</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Wednesday, August 12 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Join Mark for a ladder challenge that features seven intervals of ascending and descending timing for high intensity cardio that also targets all the major muscle groups with endurance training. </div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/aquafit-clas-3-2-1" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Claire+2026/Sweatblogimage_web.jpg" alt="Aquafit Class 3-2-1 Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/aquafit-clas-3-2-1" class="blog-title" data-v-cbcb0058>Aquafit Class 3-2-1</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Monday, August 03 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Treat your class members to a class that delivers results by targeting the essential components of fitness with a 3-2-1 circuit approach. </div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/aqua-metcons-and-supersets" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Melissa+2026/HydroConblogimage_web.jpg" alt="Aqua MetCons and 
1Supersets Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/aqua-metcons-and-supersets" class="blog-title" data-v-cbcb0058>Aqua MetCons and Supersets</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Tuesday, July 28 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Results matter. HydroCon with Melissa Plumeau is an aquatic fitness instructor video designed to improve class members’ aerobic capacity and muscular endurance. This class template alternates high intensity metabolic conditioning (Metcon) with muscle conditioning supersets that use a noodle and a pair of foam dumbbells. </div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/deep-water-interval-ideas" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Donna+2026/Quietblogimage_web.jpg" alt="Deep Water Interval Ideas Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/deep-water-interval-ideas" class="blog-title" data-v-cbcb0058>Deep Water Interval Ideas</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Thursday, July 16 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Going big rather than going fast does not mean minimal effort. The Quiet Burn with new instructor, Donna Boucher, builds cardio and muscular endurance by using a full range of motion and acceleration (applied force).</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/neurobic-and-balance-aqua-class" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Maria+S+2026/AquaBrainBlogImage_web.jpg" alt="Neurobic and Balance Aqua Class Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/neurobic-and-balance-aqua-class" class="blog-title" data-v-cbcb0058>Neurobic and Balance Aqua Class</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Wednesday, July 08 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Give your class members a break from high intensity cardio and strength training and sneak in some active recovery that includes neurobic challenges and balance training.  Aqua Balance & Brain Flow with Maria Teresa Stone is a shallow water class format that features lower intensity movement sequences for both the brain and the body. </div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/aquafit-with-hiit" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Summer+2026/HIITBlogimage_web.jpg" alt="Aquafit with HIIT  Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/aquafit-with-hiit" class="blog-title" data-v-cbcb0058>Aquafit with HIIT </a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Wednesday, July 01 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Let your class members pick their preferred depth for an epic collection of aqua HIIT. The HIIT Factory showcases a variety of intervals on the intensity spectrum, from low to moderate to high intensity.</div></div></div></div><div class="col-md-4"><div class="single-blog" data-v-cbcb0058><div class="blog-img mb-2" data-v-cbcb0058><a href="/blog/full-and-half-pool-noodle-class-ideas" class="" data-v-cbcb0058><img src="https://fitmotivation.s3.us-east-1.amazonaws.com/Claire+2026/ShortSblogimage_web.jpg" alt=" Full and Half Pool Noodle Class Ideas Image" data-v-cbcb0058></a></div><h4 data-v-cbcb0058><a href="/blog/full-and-half-pool-noodle-class-ideas" class="blog-title" data-v-cbcb0058> Full and Half Pool Noodle Class Ideas</a></h4><p class="blog-date pb-0 mb-1" data-v-cbcb0058>Sunday, June 21 2026</p><div class="excerpt" data-v-cbcb0058><div class="excerpt" data-v-cbcb0058>Get ready to bring a different kind of pool noodle challenge to your aqua classes.  Short Long Strong with Claire Barker Hemings alternates the use of a half noodle and a full noodle for a water fitness circuit that alternates high intensity with the short no
1odles and recovery with the long noodles. </div></div></div></div><!--]--></div><div class="row mt-4 justify-content-center"><nav aria-label="Page navigation" data-v-3cff4344><ul class="pagination" data-v-3cff4344><li class="page-item" data-v-3cff4344><a class="page-link" href="#" aria-label="Previous" data-v-3cff4344><span aria-hidden="true" data-v-3cff4344>«</span></a></li><!--[--><li class="page-item active" data-v-3cff4344><a class="page-link" href="#" data-v-3cff4344>1</a></li><li class="page-item" data-v-3cff4344><a class="page-link" href="#" data-v-3cff4344>2</a></li><li class="page-item" data-v-3cff4344><a class="page-link" href="#" data-v-3cff4344>3</a></li><li class="page-item" data-v-3cff4344><a class="page-link" href="#" data-v-3cff4344>4</a></li><!--]--><li class="page-item" data-v-3cff4344><a class="page-link" href="#" aria-label="Next" data-v-3cff4344><span aria-hidden="true" data-v-3cff4344>»</span></a></li></ul></nav></div></div><!--]--><!--]--></main><!--[--><footer class="container-fluid" data-v-d2852be8><div class="row" data-v-d2852be8><div class="col-12 col-md-6" data-v-d2852be8><ul class="footer-nav" data-v-d2852be8><li data-v-d2852be8><a href="/" class="" data-v-d2852be8>Home</a></li><li data-v-d2852be8><a href="/about-us" class="" data-v-d2852be8>About</a></li><li data-v-d2852be8><a href="/support" class="" data-v-d2852be8>Support</a></li><li data-v-d2852be8><a href="/faq" class="" data-v-d2852be8>FAQ</a></li><li data-v-d2852be8><a href="/videos" class="" data-v-d2852be8>Videos</a></li><li data-v-d2852be8><a href="/search" class="" data-v-d2852be8>Search</a></li><li data-v-d2852be8><a href="/instructors" class="" data-v-d2852be8>Instructors</a></li><li data-v-d2852be8><a aria-current="page" href="/blog" class="router-link-active router-link-exact-active" data-v-d2852be8>Blog</a></li><li data-v-d2852be8><a href="/online-education" class="" data-v-d2852be8>Education</a></li><li data-v-d2852be8><a href="/send-suggestion" class="" data-v-d2852be8>Send Suggestion</a></li><li data-v-d2852be8><a href="/gift-cards" class="" data-v-d2852be8>Gift Cards</a></li><li data-v-d2852be8><a href="/terms-of-use" class="" data-v-d2852be8>Terms of Use</a></li><li data-v-d2852be8><a href="/privacy-policy" class="" data-v-d2852be8>Privacy Policy</a></li></ul><p class="copyright subtext" data-v-d2852be8> © 2023 Fitmotivation. All Rights Reserved. All videos and shows on this platform are trademarks of, and all related images and content are the property of, Fitmotivation Inc. Duplication and copy of this is strictly prohibited. All rights reserved. </p></div><div class="col-md-2" data-v-d2852be8><p class="fw-bold" data-v-d2852be8>Follow Us:</p><ul class="info-share largeHeader" data-v-d2852be8><li data-v-d2852be8><a target="_blank" rel="noopener noreferrer" href="https://www.facebook.com/FitMotivation.Aqua" aria-label="Our Facebook" data-v-d2852be8><i class="bi bi-facebook" data-v-d2852be8></i></a></li><li data-v-d2852be8><a target="_blank" rel="noopener noreferrer" href="https://www.youtube.com/user/fitmotivation?app=desktop" aria-label="Our Youtube" data-v-d2852be8><i class="bi bi-youtube" data-v-d2852be8></i></a></li></ul></div><div class="col-md-4" data-v-d2852be8><form action="//fitmotivation.us9.list-manage.com/subscribe/post?u=d28555dc440553d5d81558039&amp;id=a86ecfce66" method="post" id="mc-embedded-subscribe-form" name="mc-embedded-subscribe-form" target="_blank" novalidate="novalidate" class="validate form-inline email-newsletter-form" data-v-d2852be8><div class="form-group mb-2" data-v-d2852be8><input type="email" value="" name="EMAIL" id="mce-EMAIL" placeholder="Email" class="required email form-control" data-v-d2852be8></div> <button type="submit" name="subscribe" id="mc-embedded-subscribe" class="btn btn-primary btn-sm mb-2" data-v-d2852be8>Subscribe to Newsletter</button> <div id="mce-responses" class="clear" data-v-d2852be8><div id="mce-error-response" class="response" style="display:none;" data-v-d2852be8></div> <div id="mce-success-response" class="response" style="display:none;" data-v-d2852be8></div></div> <div style="position:absolute;
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1<script>window.__NUXT__={};window.__NUXT__.config={public:{turnstile:{siteKey:"0x4AAAAAAC_CfpdQmIFFDnVB"},apiUrl:"https://api.fitmotivation.com",stripeAPIKey:"pk_live_weix0hI0jvYQVdLW0GjJdOWO",enableSurvey:true,"nuxt-scripts":{version:"",defaultScriptOptions:{trigger:"onNuxtReady"}},gtag:{enabled:true,initMode:"auto",id:"G-631SEW13MG",initCommands:[],config:{},tags:[],loadingStrategy:"defer",url:"https://www.googletagmanager.com/gtag/js"},"nuxt-robots":{version:"6.0.7",isNuxtContentV2:false,debug:false,credits:true,groups:[{userAgent:["*"],disallow:[""],allow:[],contentUsage:[],contentSignal:[],_indexable:true,_rules:[],_normalized:true}],sitemap:["/sitemap.xml"],header:true,robotsEnabledValue:"index, follow, max-image-preview:large, max-snippet:-1, max-video-preview:-1",robotsDisabledValue:"noindex, nofollow",cacheControl:"max-age=14400, must-revalidate",botDetection:true,pageMetaRobots:{}}},app:{baseURL:"/",buildId:"d28fdae1-2582-4501-be0e-e86a794f011d",buildAssetsDir:"/_nuxt/",cdnURL:""}}</script>
1<script type="application/json" data-nuxt-data="nuxt-app" data-ssr="true" id="__NUXT_DATA__">[["ShallowReactive",1],{"data":2,"state":158,"once":167,"_errors":168,"serverRendered":170,"path":171},["ShallowReactive",3],{"banners-blog":4,"getReleasedBlogs":10},{"header":5,"sub_header":6,"header_image":7,"call_to_action":8,"header_placement":9,"sub_header_placement":9},"Fitmotivation Aqua Fitness Blog","The inspiration behind the videos","https:\u002F\u002Fd18cfrkvlsavt2.cloudfront.net\u002Fpages\u002Fheros\u002Fblog_hero.jpg",{},"align-header-top-right",{"blogs":11,"meta":155},[12,26,38,50,62,73,84,96,108,120,132,143],{"id":13,"title":14,"meta_title":15,"meta_description":16,"slug":17,"author":18,"excerpt":19,"thumbnail":20,"post":21,"date_posted":22,"date_modified":22,"date_released":23,"date_posted_f":24,"total_count":25},789,"Aqua Fitness Rep Challenge","Aqua Fitness Class with Rep Challenge | Fitmotivation","Ready-Set-Go! Let’s play The Multiplier. This aquatic fitness class cardio format features a fun rep challenge that creates engagement, focus and a fun sense of competition.","aqua-fitness-rep-challenge","Mark Grevelding","Ready-Set-Go! Let’s play The Multiplier. This aquatic fitness class cardio format features a fun rep challenge that creates engagement, focus and a fun sense of competition. The entire class is based on just 12 water exercises that are paired into six 2-move combos. You can teach this class in deep or shallow water. There is no equipment required.  ","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FFall+2026\u002FMultiplierblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Multiplier Preview FM 16x9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1228434205?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Ready-Set-Go! Let&rsquo;s play The Multiplier. This aquatic fitness class cardio format features a fun rep challenge that creates engagement, focus and a fun sense of competition. The entire class is based on just 12 water exercises that are paired into six 2-move combos. You can teach this class in deep or shallow water. There is no equipment required. &nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Rep Inspired\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">My inspiration for this class content goes back a few years. If you have ever watched any of \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fstephanie-newberry\">Stephanie Newbury&rsquo;s AquaGym Fitness videos\u003C\u002Fa>, you will recall her progressive exercises where one move in a 2-move combination was progressed one rep at a time. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Recently, I reposted a reel on social media that was first posted in 2024. This reel featured an example of a progressive 2-move combo. However, I called it a &ldquo;Multiplier&rdquo; because I didn&rsquo;t want to co-opt Stephanie&rsquo;s terminology. After reposting this reel, it occurred to me that a full video of multiplier combos would be a fun challenge for both instructors and participants. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, I talk about my Multiplier inspiration and then read on for a class summary and the benefits of trying the rep challenge in your classes.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Multiplier-Blog Video-Rep Challenge\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1227884686?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This aquatic fitness instructor video includes a warm-up, 12 multiplier rounds, a bonus round and a final stretch. Yes, there are just 12 exercises in this entire workout. That makes it easy to teach for the instructor, and easy to follow along for the participant. The 12 exercises are paired up into six 2-move combos. Each 2-move combo is taught twice. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The first time through, the first move in the combo is multiplied, meaning you add on a rep every time you do the combo, while the second move always stays at one. You time the round for 90 seconds and your participants see how many reps they can complete for the first move.\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The second time the 2-move combination is performed for 90 seconds, the second move is multiplied, and the first move always stays at one. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">After the 12 multiplier rounds have been completed, it&rsquo;s time for a Multiplier Bonus Round. In this final round, all 12 exercises are added together for a mega-combo that is taught with repetition reduction. At least that is the way I did it in the video. Feel free to do a bonus round in whatever manner you want, and in a way that matches your comfort level and teaching style. Or just skip it.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Self-Counting is Important\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This class is designed for participants to complete the reps at their own pace. Everyone will be going along at different paces, especially if you have a large class. Therefore, it is important for the class members to go at their own pace and to count their own reps.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Benefits of a Rep Challenge in Class\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Yes, this is a cardio workout. But it is all about focus, engagement and challenging your class members to 
1see how many reps they can complete. If you have a chatty class, these Multiplier rounds are a great way to shut down the chatter. Class participants need to stay engaged in counting and don&rsquo;t have time to talk. Not convinced?&nbsp; Give it a try. You don&rsquo;t have to do the entire class of Multiplier rounds. You can toss in a couple rounds and see if it silences the talkers.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Working with less moves, and lots of repetition makes this a simple straightforward athletic workout to both teach and participate in. The goal is to train muscular and cardio endurance and to improve overall stamina. &nbsp;\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">I hope you and your classes enjoy The Multiplier challenge. &nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FFall+2026\u002FMultiplierFMimage_web.jpg\" alt=\"Filming an aqua instructor video for Fitmotivation, the On-Demand-Video platform. \" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>","2026-09-24T21:39:59.692Z","2026-09-24T00:00:00.000Z","Thursday, September 24 2026","582",{"id":27,"title":28,"meta_title":29,"meta_description":30,"slug":31,"author":18,"excerpt":32,"thumbnail":33,"post":34,"date_posted":35,"date_modified":35,"date_released":36,"date_posted_f":37,"total_count":25},788,"Active Recovery and Cool Down Ideas ","Active Recovery and Cool Down Ideas for Aqua Classes | Fitmotivation","Active recovery is essential after a high-intensity workout. Treat your class members to a restorative recovery that includes soothing movement for joint mobility and muscular flexibility. ","active-recovery-and-cool-down-ideas","Active recovery is essential after a high-intensity workout. Treat your class members to a restorative recovery that includes soothing movement for joint mobility and muscular flexibility. Aqua Restore with Claire Barker-Hemings will help you take away ideas for active recovery for interval training, as well as movement for cool downs.","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FClaire+2026\u002FAquaRestoreBlogImage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Aqua Restore - FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1226285646?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Active recovery is essential after a high-intensity workout. Treat your class members to a restorative recovery that includes soothing movement for joint mobility and muscular flexibility. Aqua Restore with Claire&nbsp;Barker-Hemings will help you take away ideas for active recovery for interval training, as well as movement for cool downs.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">High intensity aqua classes are all the rage now. Heart-pounding cardio and strength training are typically what people associate exercise with. Class members expect an intense workout. That is all perfectly fine, but without pliable joints and flexible muscles, aging bodies become more prone to stiffness, pain and ultimately injury. In the absence of healthy joints and muscular flexibility, an older adult begins to endure an endless cycle of injuries, recovery and even surgeries. Optimal physical fitness and wellness require a spectrum of exercise activities. A class member can&rsquo;t participate in high intensity workouts if they are sidelined with an injury.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Active recovery is a concept that is becoming increasingly popular in the fitness industry. &nbsp;Active recovery is all about doing an extended period of low intensity exercise after a hard workout. This has historically been called the &ldquo;cool down&rdquo; in classes. However, cool downs in most classes are typically rushed due to a lack of time, and rather lackluster. Active recovery should be 3-5 minutes of movement, followed by 5-10 minutes of static stretching. &nbsp;Active recovery can also mean doing low intensity exercise on a day off, instead of sitting and resting completely. Active recovery should serve as the transition between the main component of the workout and the final stretch. The low-intensity exercise should focus on dynamic stretching and joint mobility.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">VIDEO SUMMARY\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Aqua Restore is a 28-minute shallow water aqua fitness video that includes joint mobility, dynamic stretching and controlled movement patterns designed to improve flexibility, posture, balance and overall movement quality. There is no equipment required. Your class members can simply submerge into the water and enjoy some soothing movement medicine.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">RELATED ACTIVE RECOVERY VIDEOS\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Looking for other active recovery videos like Aqua Restore? Below are just a few suggestions from the Fitmotivation library. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fpool-mobilize-and-stretch\">Pool Mobilize &amp; Stretch\u003C\u002Fa> &ndash; 20 minutes, shallow water\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Ffluid-magic\">Fluid Magic\u003C\u002Fa> &ndash; 50 minutes, shallow water\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fdeep-flex-rx\">Deep Flex Rx\u003C\u002Fa> &ndash; 30 minutes, deep water\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fflexibility-in-motion\">Flexibility in Motion\u003C\u002Fa> &ndash; 20 minutes, shallow water\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fjoint-tune-up\">Joint Tune-Up\u003C\u002Fa> &ndash; 18 minutes, shallow water\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fdeep-revive\">Deep Revive\u003C\u002Fa> &ndash; 30 minutes, deep water\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Claire for sharing this active recovery workout, and for returning this summer to film once again. Check out her full library of Fitmotivation videos.\u003C\u002Fspan>\u003C\u002Fp>","2026-09-17T21:22:15.865Z","2026-09-17T00:00:00.000Z","Thursday, September 17 2026",{"id":39,"title":40,"meta_title":41,"meta_description":42,"slug":43,"author":18,"excerpt":42,"thumbnail":44,"post":45,"date_posted":46,"date_modified":47,"date_released":48,"date_posted_f":49,"total_count":25},787,"Cardio Strength Tabata Aqua Class","Cardio Strength Tabata Aqua Class | Fitmotivation","AquaBata with Melissa Plumeau is a shallow water workout that features 8 Tabata\u002FHIIT intervals designed to challenge your fitness through powerful progressions, grounded strength and dynamic movement.","cardio-strength-tabata-aqua-class","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMelissa+2026\u002FAquaBataBlogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"AquaBata-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1224321055?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cem>\u003Cstrong>AquaBata with Melissa Plumeau \u003C\u002Fstrong>\u003C\u002Fem>is a shallow water workout that features 8 Tabata\u002FHIIT intervals designed to challenge your fitness through powerful progressions, grounded strength and dynamic movement. Simple in structure, purposeful in design, AquaBata is a class designed to build strength, endurance and confidence, one interval at a time.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Tabata class formats are nothing new to Fitmotivation subscribers. Several videos with Tabata formats have been posted on the platform over the past 12 years. Tabata and HIIT pretty much took over the aquatic fitness world 10 years ago. Tabata is a favorite format for both class participants and instructors. For instructors, it is a simple class to teach because you just drop exercises into a preformatted Tabata music playlist. Tabata pool workouts feature eight 4-minute roun
1ds of exercises. Each round includes 8 exercises performed for 20 seconds of work and 10 seconds of rest. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, Melissa describes the purpose behind her Tabata design and then read on for a summary of the 8 intervals.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"AquaBata-Blog video-Half &amp; Half\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1223155865?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">CLASS SUMMARY\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">AquaBata includes a warmup, cool down and 8 Tabata intervals. Each interval is intentionally designed to target a specific outcome. Half of the intervals emphasize grounded strength, core stability, power and muscular endurance. The other half include dynamic, explosive movement to develop agility, coordination and cardiovascular fitness. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">There is no equipment required for this workout. The water&rsquo;s resistance is plenty. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below is a description of each interval. How you &ldquo;theme&rdquo; your Tabata intervals can make one workout completely different than the other. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 1: Grounded Strength &amp; Power\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 2: Jumping Jacks Explosive Cardio\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 3: Grounded Strength &amp; Power \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 4: Cross Country Skis Explosive Cardio\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 5: Grounded Strength &amp; Power\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 6: Speed &amp; Agility Explosive Cardio\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 7: Grounded Strength &amp; Power\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Interval 8: Kicks Explosive Cardio\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Tabata Preformatted Music Playlists\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">If you are looking for Tabata music playlists, consider one of the three fitness music resources below.\u003C\u002Fspan>\u003Cbr>\u003Ca href=\"https:\u002F\u002Fwww.yesfitnessmusic.com\u002F#\u002Fstore\u002Fhome\">\u003Cspan style=\"font-size: 14pt;\">Yes! Fitness Music\u003C\u002Fspan>\u003C\u002Fa>\u003Cbr>\u003Ca href=\"https:\u002F\u002Fwww.powermusic.com\u002F\">\u003Cspan style=\"font-size: 14pt;\">Power Music\u003C\u002Fspan>\u003C\u002Fa>\u003Cbr>\u003Ca href=\"https:\u002F\u002Fmusclemixes.com\u002F\">\u003Cspan style=\"font-size: 14pt;\">Muscle Mixes Music\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Melissa for sharing a favorite class format with subscribers. Check out all of \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fmelissa-plumeau\">Melissa&rsquo;s Fitmotivation videos\u003C\u002Fa> and stay tuned for more this Fall.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMelissa+2026\u002FAquaBataFMimage_web.jpg\" alt=\"Filming an aqua Tabata aquatic fitness instructor video for Fitmotivation.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-09-09T20:22:19.948Z","2026-09-09T20:22:19.949Z","2026-09-09T00:00:00.000Z","Wednesday, September 09 2026",{"id":51,"title":52,"meta_title":53,"meta_description":54,"slug":55,"author":18,"excerpt":56,"thumbnail":57,"post":58,"date_posted":59,"date_modified":59,"date_released":60,"date_posted_f":61,"total_count":25},786,"Dual Depth Aqua Aerobic Class   ","Dual Depth Aqua Aerobic Class | Fitmotivation","Take a break from HIIT and treat your class members to a 50-minute moderate intensity aqua aerobic class that can be performed in deep or shallow water.","dual-depth-aqua-aerobic-class","Take a break from HIIT and treat your class members to a 50-minute moderate intensity aqua aerobic class that can be performed in deep or shallow water. Choose Your Current with Donna Boucher is a dual-depth aqua class that is designed to improve cardio and muscular endurance. Your class members get to pick their depth, enjoying a completely different movement experience based on that depth. Equipment is not required, but a flotation belt should be worn by class members in the deep end.","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FDonna+2026\u002FChooseblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Choose your Current- FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1219929445?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Take a break from HIIT and treat your class members to a 50-minute moderate intensity aqua aerobic class that can be performed in deep or shallow water. Choose Your Current with Donna Boucher is a dual-depth aqua class that is designed to improve cardio and muscular endurance. Your class members get to pick their depth, enjoying a completely different movement experience based on that depth. Equipment is not required, but a flotation belt should be worn by class members in the deep end.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation has many dual-depth aquatic fitness class formats that can be taught in both deep and shallow water simultaneously. There is a reason for that. It is maddening for an instructor to modify movements when class members camp in the deep end, even though they are teaching a shallow water class. And vice versa. Designing a workout that can taught in both depths with minimal modifications makes it easier on the instructor, while providing the best customer service to class members. Many members have a strong preference for either deep or shallow. If a participant has lots of joint impact issues, they will prefer exercising in deep water. If a member does not have strong swim skills, they will want to exercise in shallow water. &nbsp;Some instructors don&rsquo;t have a choice. The pool they teach in may be limited to just one or tw
1o lap lanes, with each lap line divided into both deep and shallow water. &nbsp;For instructors who teach in both deep and shallow water, a dual depth class means they can create less depth specific routines.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Choose Your Current is a 50-minute dual-depth workout that uses freestyle choreography and includes a warm-up, four movement Currents, a grand finale Current and a cool down. Each movement Current concludes with a mash-up of select exercises in that segment. The grand finale is a final run through of all four mashups. At the beginning of the class, participants choose their preferred depth and remain there throughout the workout as movement patterns evolve through guided progressions, travel, and choreography. Equipment is not required, but a flotation belt should be worn in deep water. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, Donna talks more about the video and then read on for a summary in her own words regarding her inspiration for this content.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Choose your Current-Blog Insert-Pick your Depth\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1218512498?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Current Inspired\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cem>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">By Donna Boucher\u003Cbr>\u003C\u002Fspan>\u003C\u002Fstrong>\u003C\u002Fem>\u003Cspan style=\"font-size: 14pt;\">Choose Your Current was created around a simple idea: one workout design can create two completely different movement experiences. In this dual-depth workout, participants choose their depth before class. The unique properties of the water create two distinctly different movement environments depending on the depth they choose. Throughout the workout, evolving movement patterns unfold through changes in tempo, travel, range of motion, using freestyle choreography. Simple movements gradually connect, layer, and build into mashups. A Grand Finale that brings the entire experience together.\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Choose Your Own Current demonstrates how one connected class experience can create two unique journeys through movement while bringing your class participants together through energy, challenge, and fun.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Donna for sharing her favorite classes with subscribers. If you teach a deep-water class, be sure to check out her debut video &ndash; \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fthe-quiet-burn\">The Quiet Burn\u003C\u002Fa>. It has gotten lots of great comments. Stay tuned for two more workouts with Donna posting this Fall.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FDonna+2026\u002FChooseFMimage_web.jpg\" alt=\"Filming an aqua aerobic video that can be performed in both deep and shallow water.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>","2026-09-01T21:57:46.552Z","2026-09-01T00:00:00.000Z","Tuesday, September 01 2026",{"id":63,"title":64,"meta_title":65,"meta_description":66,"slug":67,"author":18,"excerpt":66,"thumbnail":68,"post":69,"date_posted":70,"date_modified":70,"date_released":71,"date_posted_f":72,"total_count":25},785,"Building Aqua Kickboxing Choreography","Building Aqua Kickboxing Choreography | Fitmotivation","Coach your aqua class participants how to release their fierce inner warrior. Water Combat with Maria Teresa Stone features 45-minutes of aqua kickboxing choreography.","building-aqua-kickboxing-choreography","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMaria+S+2026\u002FWaterCombatBlogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Water Combat-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1219283121?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Coach your aqua class participants how to release their fierce inner warrior. Water Combat with Maria Teresa Stone features 45-minutes of aqua kickboxing choreography. &nbsp;This shallow water class format requires no equipment, but webbed gloves can be used by class members for extra upper body resistance.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">An international fitness educator and presenter, Maria Teresa is originally from Mexico and now based in New Zealand. A well-known presenter in the Zumba world, she played a key role in launching Zumba&reg; in New Zealand and Australia in 2009. Since then, she has trained thousands of instructors throughout the Australasia-Pacific region. She also teaches regular aquatic fitness classes and aqua kickboxing is one of her favorites. &ldquo;
1I love the high energy that a water combat class creates and how the choreography keeps my participants engaged,&rdquo; says Maria Teresa.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Kickboxing is Ideal in the Water&rsquo;s Resistance\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Kickboxing in the water is perfect because of the resistance it provides. Every punch and every kick is resisted by the water&rsquo;s viscosity. Aqua kickboxing is actually how I got started in aquatic fitness 27 years ago. A personal trainer and a group fitness instructor, I was asked to teach kickboxing in the pool in 1999 at the height of the Billy Blanks Taebo era. Over the years it has consistently been a favorite format in my classes. With that said, it is not easy for a novice to pick up the moves. If not instructed properly, the kicks and punches become a blur of ineffective movement. In Water Combat, Maria showcases a masterclass of kickboxing instruction by utilizing add-on choreography and lots of repetition to help class members learn the combat combinations. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, she talks more about Water Combat and then read on for a class summary.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Water Combat-Blog video-Favorite Class\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1218151959?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This 45-minute aquatic fitness instructor video features a warmup, c
1ool down and three kickboxing segments. Equipment is not required, but webbed swim gloves are ideal for maximizing the water&rsquo;s resistance. Aqualogix uppers or aqua combat gloves can also be utilized. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Segment 1:&nbsp; Two combat combinations are introduced with lots of repetition to learn the movements, followed by add-on instruction to put them together. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Segment 2: Two more combat combinations are introduced with lots of repetition and add-on choreography. &nbsp;\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Segment 3: And now the fun begins. All four combat combinations are added on and repeated several times to help your class members master the kickboxing choreography.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Maria for sharing her passion and talents with subscribers and for filming with Fitmotivation for the first time. We have already decided that there MUST be a second time. Check out \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fmaria-teresa-stone\">all four of Maria&rsquo;s Fitmotivation videos\u003C\u002Fa>, including her debut Aqua Zumba&reg; video.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMaria+S+2026\u002FWaterCombatFMimage_web.jpg\" alt=\"Filming Water Combat for Fitmotivation, a video-on-demand aqua instructor platform. \" width=\"1080\" height=\"608\">\u003C\u002Fp>","2026-08-22T18:42:16.532Z","2026-08-22T00:00:00.000Z","Saturday, August 22 2026",{"id":74,"title":75,"meta_title":76,"meta_description":77,"slug":78,"author":18,"excerpt":77,"thumbnail":79,"post":80,"date_posted":81,"date_modified":81,"date_released":82,"date_posted_f":83,"total_count":25},784,"Ladder Challenge Aquafit Class","Ladder Challenge Aquafit Class | Fitmotivation","Join Mark for a ladder challenge that features seven intervals of ascending and descending timing for high intensity cardio that also targets all the major muscle groups with endurance training. ","ladder-challenge-aquafit-class","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FSummer+2026\u002FLaddersBlogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Ladders-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1217014847?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Challenge your class members with a ladder workout that can be taught in both deep and shallow water. This 55-minute aquafit class template includes a warmup, c
1ool down and seven ladder intervals that feature high intensity cardio and muscular endurance training. Each of the 7 ladders includes 4-minutes of high intensity exercise, followed by 2 minutes of recovery that includes core training, muscular flexibility and joint mobility. This total body workout includes ladders for upper body, lower body, cardio and core. Handheld equipment, such as foam dumbbells, is optional in the two upper body ladders.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Inspired by some of my other water exercise videos where I have included a segment with ladder timing, it has been on my bucket list to do a full video of ladders for a while. Originally, I envisioned a deep-water video with ladder timing and cool deep water moves. However, when I started practicing in the pool, I found myself using mostly variations of the dual depth moves from the 100 Water Exercise series. Consequently, Ladders became a dual depth workout that can be taught in both deep and shallow water. The video was filmed entirely in shallow water because the underwater camera is closer and provides better visuals of the exercises being performed. And since I pretty much stuck with the 100 list, Ladders essentially became the 5\u003Csup>th\u003C\u002Fsup> video in the 100 Water Exercises series.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">What is a Ladder Workout?\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Ladder timing is simple and straight forward, which makes creating a class of ladders super easy. Instructors can also cherry-pick a ladder or two out of this video to use in their classes. For ladder timing, imagine a ladder or an inverted pyramid with ascending timing that goes up one side and descending timing that goes down the other side. In Ladders, the timing used to ascend is 15, 30, and 45 seconds, with the top of the ladder being 60 seconds, and then descending timing of 45, 30 and 15 seconds. Consider flipping this timing and do a traditional pyramid with descending time going up starting at 60 seconds and peaking at 15 seconds, with ascending time going down. &nbsp;Instructors can use whatever timing ratios they want.&nbsp; I chose 15, 30, 45 and 60 seconds, because I time with the phrasing of the 128-bpm music playlist. For example, 15 seconds in one 32-count music phrase, and 45 seconds is three 32-count phrases.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Work vs Recovery Timing\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The Ladders in this class template are 6 minutes long. They begin with begin with 4 minutes of continuous high intensity cardio and are followed by 2 minutes of recovery. This longer duration of high intensity is a challenge. Many of the interval and HIIT videos on Fitmotivation have much shorter high intensity work durations. For example, many intervals have 30-60 second durations of high intensity and are followed by recovery cycles of 15-30 seconds. Ladders will challenge your class members to push their bodies to adapt to longer periods of high intensity. Longer work times require longer recovery times. It would be impossible for your class members to go into the next 4-minute work cycle with a full gas tank and all-out intensity without the 2-minute recovery. Best of all, having a longer recovery time allows you to sneak in some movement medicine in the form of balance, core training, dynamic flexibility and joint mobility. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Watch the video below for more insights into Ladders and then read on for a summary of the class template.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Ladders-Blog Video-\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1216464020?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class-at-a-Glance\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">
1This 55-minute class template includes a warmup, cool down and seven 6-minute ladders. The seven ladders are divided into two upper body, two lower body, two core and one cardio ladder. The cardio power ladder is placed in the middle to bring the class to peak intensity. The exercises in the two upper body ladders were adjusted to allow for the use of handheld equipment, including foam dumbbells and the Aqualogix drag bells. However, equipment in these two ladders is optional. Why did I do this? Recently, I posted a couple of social media videos about the foam dumbbells that stirred up some controversy and a lot of comments. A few of the comments were from Poolfit and Fitmotivation subscribers saying they would like more of the foam dumbbells in the videos. Therefore, I made slight adjustments from the exercises I had planned, so that equipment could be used.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Follow Along on Social Media \u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Speaking of social media, if you are not following Poolfit, please consider doing so. We post on both Fitmotivation and Poolfit social media platforms, but Poolfit has by far the largest engagement. There is a lot of aqua love out there judging by the followers on Poolfit&rsquo;s social media that we have amassed in the last couple of years. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">On Facebook, @poolfit.tv, 262k followers\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">On Instagram, @poolfit.tv, 166k followers\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">On Tik Tok, @poolfit.tv, 50k followers\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">On YouTube, @fitmotivation-poolfit-videos, 56k followers\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Thanks as always for your support as a subscriber. I hope you enjoy the Ladders workout, whether you do it in its entirety, or just use a couple ladders for your classes.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FSummer+2026\u002FLaddersFMimage_web.jpg\" alt=\"Filming Ladders with Mark Grevelding, an aquatic fitness instructor video for the Fitmotivation platform\" width=\"1080\" height=\"608\">\u003C\u002Fp>","2026-08-12T22:54:14.002Z","2026-08-12T00:00:00.000Z","Wednesday, August 12 2026",{"id":85,"title":86,"meta_title":87,"meta_description":88,"slug":89,"author":18,"excerpt":90,"thumbnail":91,"post":92,"date_posted":93,"date_modified":93,"date_released":94,"date_posted_f":95,"total_count":25},783,"Aquafit Class 3-2-1","Aquafit Class 3-2-1 | Fitmotivation","Treat your aquafit class members to a routine that delivers results by targeting the essential components of fitness with a 3-2-1 circuit approach, 3 minutes strength, 2 minutes cardio, 1 minute recovery. ","aquafit-clas-3-2-1","Treat your class members to a class that delivers results by targeting the essential components of fitness with a 3-2-1 circuit approach. ","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FClaire+2026\u002FSweatblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Strength Sweat Reset-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1214709695?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Treat your class members to a class that delivers results by targeting the essential components of fitness with a 3-2-1 circuit approach. Sweat Strength Reset with Claire Barker-Hemings is a shallow water class format that breaks each circuit down into 3 minutes of strength, 2 minutes of cardio and 1 minute of flexibility\u002Frecovery.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">The 3-2-1 approach to class programming has been popular in the fitness industry for many years. The exercise choices in each 3-2-1 format can vary depending on the results desired. If the goal is for improved aerobic endurance, then you might set it up as aerobic (3)-strength (2)-flexibility (1). If the goal is 
1improved muscle endurance, then you would program it as strength (3)-aerobic (2)-flexibility (1), like the Strength Sweat Reset format. The 3-2-1 ratio can be adjusted to whatever fitness goals you want to emphasize more. Consider using HIIT, balance, joint mobility, core and more. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, Claire talks more about the 3-2-1 circuits in her video and then read on for a summary of the class format.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Strength Sweat Reset-Blog video-3-2-1\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1213716657?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cstrong>CLASS SUMMARY\u003C\u002Fstrong>\u003Cbr>This 50-minute class format includes a warm-up, cool down and six 6-minute intervals. The format was designed for shallow water and there is no additional equipment required.&nbsp;\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Each of the six circuits includes:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">3 minutes of strength-focused resistance work\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The six segments of strength are alternated between upper body, lower body and core. Instructors can adjust the exercises in the two upper body segments to make them equipment friendly.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">2 minutes of aerobic conditioning\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The cardio segments include base moves and several of them follow a sequence that begins with grounded and ends with suspended.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">1 minute of recovery\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The recovery includes rhythmic movement that provides dynamic flexibility and joint mobility.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">If you enjoy this 3-2-1 fitness format, consider trying three other Fitmotivation videos that follow a 3-2-1 structure.\u003C\u002Fspan>\u003Cbr>\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Finsane-intervals\">\u003Cspan style=\"font-size: 14pt;\">Insane intervals \u003C\u002Fspan>\u003C\u002Fa>\u003Cbr>\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fwater-exercise-321\">\u003Cspan style=\"font-size: 14pt;\">Water Exercise 3-2-1 \u003C\u002Fspan>\u003C\u002Fa>\u003Cbr>\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fdeep-321\">\u003Cspan style=\"font-size: 14pt;\">Deep 3-2-1\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Claire for sharing one of her favorite classes with subscribers. Check out her full library of Fitmotivation videos and stay tuned for an active recovery pool workout with Claire, posting this fall. \u003C\u002Fspan>\u003Cbr>\u003Cbr>\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FClaire+2026\u002FSweatFMimage_web.jpg\" alt=\"Filming Sweat strength Reset with Claire for the Fitmotivation Video-on-Demand platform\" width=\"1080\" height=\"608\">\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-08-03T21:51:36.987Z","2026-08-03T00:00:00.000Z","Monday, August 03 2026",{"id":97,"title":98,"meta_title":99,"meta_description":100,"slug":101,"author":18,"excerpt":102,"thumbnail":103,"post":104,"date_posted":105,"date_modified":105,"date_released":106,"date_posted_f":107,"total_count":25}
1,781,"Aqua MetCons and Supersets","Aqua MetCons and Supersets | Fitmotivation","Results matter. HydroCon with Melissa Plumeau is an aquatic fitness instructor video designed to improve class members’ aerobic capacity and muscular endurance.","aqua-metcons-and-supersets","Results matter. HydroCon with Melissa Plumeau is an aquatic fitness instructor video designed to improve class members’ aerobic capacity and muscular endurance. This class template alternates high intensity metabolic conditioning (Metcon) with muscle conditioning supersets that use a noodle and a pair of foam dumbbells. ","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMelissa+2026\u002FHydroConblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"HydroCon-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1211555734?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Results matter. HydroCon with Melissa Plumeau is an aquatic fitness instructor video designed to improve class members&rsquo; aerobic capacity and muscular endurance. This class template alternates high intensity metabolic conditioning (Metcon) with muscle conditioning supersets that use a noodle and a pair of foam dumbbells.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation welcomes back Melissa for third year in a row of filming. Subscribers enjoy her science-backed approach to exercise design, with classes that deliver results and are easy to teach. &nbsp;A fitness professional based in Boise, Idaho, she owns Embody, a yoga and Pilates studio, and she also offers several water exercises in the Boise region. Additionally, Melissa is an adjunct instructor at Boise state University and an aquatic training specialist with the Aquatic Exercise Association (AEA).&nbsp; \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, hear more about her science-backed approach to HydroCon, and then read on for a summary of the class.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"HydroCon-Blog video-Superset Burn\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1209970610?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">HydroCon Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This 50-minute aquatic fitness class format includes a warmup, c
1ool down, two Met Con segments and two superset strength training segments.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Metabolic Conditioning (MetCon)\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">MetCons are a type of high intensity interval training (HIIT) that utilize both the immediate and intermediate energy pathways in the body. This means that much of the work is performed in an anaerobic state using stored energy. Anaerobic threshold exercise brings you to a nearly breathless state, while pushing your muscles to fatigue. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This workout features two different kinds of MetCon formats:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cstrong>3- Minute Threshold Training: \u003C\u002Fstrong>These are sustained 3-minute intervals designed to improve both cardiovascular endurance and challenge your perception of fatigue. This is followed by a short 30-second recovery.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cstrong>90-second Progressive Build Intervals:\u003C\u002Fstrong> These are shorter intervals that will gradually increase in intensity as they decrease in time. These are also followed by 30 seconds of recovery.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">&nbsp;Superset Strength Training\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">In HydroCon, each MetCon is alternated with superset muscle conditioning segment, one using pool noodles, and the other using foam dumbbells. Superset strength training is popular in the gym and typically combines two or more exercises. Common supersets often feature two exercises that train muscles in pairs, such as chest and back or quads and hamstrings. They can also be two or more exercises targeting the same muscle group, or two exercises alternating lower body and upper body. In the supersets Melissa designed, you will find all the above.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class Results\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Melissa designed HydroCon as part of a training protocol that when performed weekly over a period of 8 weeks, will produce measurable results in aerobic capacity (how well you can use oxygen during exercise) as well as muscular endurance (how many reps you can complete during a given time period). This translates into improved stamina in exercise and activities of daily living.&nbsp; \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">MetCon training is popular in athletic training and in CrossFit exercise programs. The benefits of MetCon training in the pool include the accessibility of the format to all populations, including older adults.&nbsp;&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Melissa for once again returning to Florida for filming. This is her 11\u003Csup>th\u003C\u002Fsup> video on the platform. Be sure to check out her\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fmelissa-plumeau\"> complete library of Fitmotivation videos\u003C\u002Fa> and stay tuned for three more videos with Melissa posting this summer and fall.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMelissa+2026\u002FHydroConFMimage_web.jpg\" alt=\"Filming HydroCon, an aquatic fitness instructor video  for Fitmotivation.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>","2026-07-28T22:00:23.725Z","2026-07-28T00:00:00.000Z","Tuesday, July 28 2026",{"id":109,"title":110,"meta_title":111,"meta_description":112,"slug":113,"author":18,"excerpt":114,"thumbnail":115,"post":116,"date_posted":117,"date_modified":117,"date_released":118,"date_posted_f":119,"total_count":25},780,"Deep Water Interval Ideas","Deep Water Interval Ideas | Fitmotivation","Going big rather than going fast does not mean minimal effort. This deep water exercise video builds cardio and muscular endurance by using a full range of motion and applied force. ","deep-water-interval-ideas","Going big rather than going fast does not mean minimal effort. The Quiet Burn with new instructor, Donna Boucher, builds cardio and muscular endurance by using a full range of motion and acceleration (applied force).","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FDonna+2026\u002FQuietblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Quiet Burn-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1208216027?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Going big rather than going fast does not mean minimal effort. The Quiet Burn with new instructor, Donna Boucher, builds cardio and muscular endurance by using a full range of motion and acceleration (applied force). This deep water interval workout features a series of exercises timed at 60 seconds of work followed by 30 seconds recovery to help your class members discover the &ldquo;quiet burn&rdquo; below the surface.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">The Quiet Burn is Donna Boucher&rsquo;s debut Fitmotivation video. Based in Ohio, she is a fitness professional specializing in aquatic fitness, land-based training, personal training, and instructor education. She is also a training specialist and continuing education provider for the Aquatic Exercise Association (AEA). Donna is passionate about helping individuals and fitness professionals create meaningful movement experiences that support lifelong wellness.\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, she provides a short video intro and then read on to better understand the meaning behind The Quiet Burn.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Quiet Burn-Blog video -Donna Boucher\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1206298983?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">The Quiet Burn - Strength You Feel More Than You See\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cem>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">By Donna Boucher\u003C\u002Fspan>\u003C\u002Fstrong>\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">What appears calm on the surface can be working powerfully underneath. The Quiet Burn isn't something you see. It's something you feel.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">This workout was designed around using the Law of Acceleration (applied force) to create greater resistance beneath the surface to reveal the quiet burn. Using full range of motion, applied force, and sustained time under tension, participants discover how the power within their movements creates force and transforms water into increased resistance.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">The message here is that going big is more important than going fast. Minimal splash becomes intentional, not because the work is easy, but because the effort is organized. The result is a workout that appears calm on the surface while creating a deep and powerful training effect underneath.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Below, Donna talks about the content and then read on for a class format summary.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Quiet Burn-Blog video-May the Force be with you\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1206298986?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cstrong>CLASS-AT-A-GLANCE\u003C\u002Fstrong>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">The Quiet Burn is a deep-water class format that features a warm-up, cool-down, and six &ldquo;Burn&rdquo; intervals.\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Each interval is 6-minutes in duration and features a series of 6 exercises performed for 60 seconds of work, followed by 30 seconds of recovery. There is no equipment required other than a deep-water flotation belt, however webbed gloves would be ideal for adding extra upper body resistance, as well as upward propulsion.\u
1003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Donna for flying to Florida and sharing some of her favorite classes with subscribers. Stay tuned for three more videos with Donna posting this summer and fall.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FDonna+2026\u002FQuietFMImage_web.jpg\" alt=\"Filming a new deep water aquatic fitness instructor video for Fitmotivation On-Demand Aqua Videos.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-07-16T18:22:20.874Z","2026-07-16T00:00:00.000Z","Thursday, July 16 2026",{"id":121,"title":122,"meta_title":123,"meta_description":124,"slug":125,"author":18,"excerpt":126,"thumbnail":127,"post":128,"date_posted":129,"date_modified":129,"date_released":130,"date_posted_f":131,"total_count":25},779,"Neurobic and Balance Aqua Class","Neurobic and Balance Aqua Fitness Class | Fitmotivation","Give your class members a break from high intensity cardio and strength training and sneak in some active recovery that includes neurobic challenges and balance training.  ","neurobic-and-balance-aqua-class","Give your class members a break from high intensity cardio and strength training and sneak in some active recovery that includes neurobic challenges and balance training.  Aqua Balance & Brain Flow with Maria Teresa Stone is a shallow water class format that features lower intensity movement sequences for both the brain and the body. ","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMaria+S+2026\u002FAquaBrainBlogImage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Aqua Balance and Brain Flow-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1207193134?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Give your class members a break from high intensity cardio and strength training and sneak in some active recovery that includes neurobic challenges and balance training. &nbsp;Aqua Balance &amp; Brain Flow with Maria Teresa Stone is a shallow water class format that features lower intensity movement sequences for both the brain and the body.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Doing high intensity cardio and strength in your classes is fine, but that should not be all you do. Cardiorespiratory and muscular endurance are just two of the essential components. &nbsp;To ensure optimal health and wellness for your students, it is important to include joint mobility, muscular flexibility, balance, coordination, brain fitness and more in your classes. The movement sequences in this class are specifically designed to exercise the brain and body with neurobic agility and coordination challenges, followed by &ldquo;brain breaks&rdquo; that feature balance training. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, Maria talks more about her content and then read on for a summary of the class format.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Aqua Balance and Brain Flow-Blog video-Balanced &amp; Confident\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1206298892?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Aqua Balance &amp; Brain Flow - Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This 45-minute shallow water class format includes a warm-up, cool down and four 10-minute Balance &amp; Brain Flow sequences. There is no equipment required in this class. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The neurobic movement breakdown of each sequence is as follows:\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Begin with a unilateral arm movement\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Add in the opposite leg with the unilateral arm movement\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Repeat with the other arm, and then add in the other (oppostire) leg\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Perform the movement with bilateral arms. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Then do just the legs (both)\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Then combine bilateral arms and legs\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Once the neurobic sequence is taught, a &ldquo;brain break&rdquo; follows. This is intended to give the students a rest from concentrating on the coordination of the limbs. In the video, Maria uses balance training exercises for the brain breaks. However, core training or arthritis exercises could easily be swapped in.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Maria Teresa Stone for sharing one of her favorite classes with subscribers. Check out her \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fmaria-teresa-stone\">other Fitmotivation videos\u003C\u002Fa>, and stay tuned for Water Combat with Maria, posting in the next couple of months.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FMaria+S+2026\u002FAquaBrainFMimage_web.jpg\" alt=\"\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-07-08T21:50:18.489Z","2026-07-08T00:00:00.000Z","Wednesday, July 08 2026",{"id":133,"title":134,"meta_title":135,"meta_description":136,"slug":137,"author":18,"excerpt":136,"thumbnail":138,"post":139,"date_posted":140,"date_modified":140,"date_released":141,"date_posted_f":142,"total_count":25},778,"Aquafit with HIIT ","Aquafit with HIIT | Fitmotivation","Let your class members pick their preferred depth for an epic collection of aqua HIIT. The HIIT Factory showcases a variety of intervals on the intensity spectrum, from low to moderate to high intensity.","aquafit-with-hiit","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FSummer+2026\u002F
1HIITBlogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The HIIT Factory-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1205270209?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Let your class members pick their preferred depth for an epic collection of aqua HIIT. The HIIT Factory showcases a variety of intervals on the intensity spectrum, from low to moderate to high intensity, while also including specialized HIIT formats such as AMRAP, Tabata, Add-on and the Norwegian 4x4 protocol. There are no additional equipment needs, and this class can be taught in both deep and shallow water. &nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Based on the 100 Water Exercises video series, The HIIT Factory is the 4\u003Csup>th\u003C\u002Fsup> and final video in the series. The first video, \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002F100-water-exercises\">100 Water Exercises\u003C\u002Fa>, featured 5 base moves, jacks, skis, jogs, kicks and tucks\u002Fjumps, and 20 exercise variations for each base move. The second video, \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Ftotal-body-cardio-express\">Total Body Cardio Express\u003C\u002Fa>, combined the 100 exercises into body part emphasis, and featured a fast-paced 25-minute aerobic workout. The third video, \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fthe-combo-factory\">The Combo Factory\u003C\u002Fa>, created dozens more variations by combining the 100 water exercises into 2-move combos. This latest video, The HIIT Factory, reuses the 100 water exercises in various interval and HIIT formats. The point of this series was to demonstrate to instructors that you don&rsquo;t need new moves to create fresh exercise routines. Each of these four videos delivers different fitness results because the 100 water exercises are used in different formats.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">The HIIT Factory &ndash; Class Breakdown\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This class format includes seven interval exercise segments and a dynamic stretch. Equipment is not needed for this pool workout, but a flotation belt is required for exercising in the deep end.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 1: Warmup\u002FLight Intensity Intervals\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This segment features interval training but serves as the warm-up because the shorter work times and longer recovery times have the effect of lessening the overall intensity. The first two intervals are a timing ratio of 1:4, which means one part work and four parts recovery. The first 1:4 interval is 30 seconds work and 2 minutes recovery, and the second one is 15 seconds work and 1 minute of recovery. The next two intervals are 1:3, with the first interval timed at 30 seconds of work, followed by 90 seconds of recovery, and the second, 15 seconds of work and 45 seconds of recovery. These intervals are perfect for older adult classes, active recovery and formats where you might want to showcase lower intensity formats in the recovery periods, such as mind &amp; body, joint mobility and muscular flexibility.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 2:&nbsp; Moderate Intensity Intervals\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This segment features moderate intensity intervals with 1:2 and 1:1 timing ratio. These timing ratios are commonly used in aquatic fitness classes. The first two intervals are 1:2, with 30 seconds of work, followed by 60 seconds of recovery, and then 15 seconds of work and 30 seconds recovery. The next three intervals are 1:1, with the following timing ratios:\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">0:45 work \u002F 0:45 recovery \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">0:30 work \u002F 0:30 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">0:15 work \u002F 0:15 recovery\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 3: High Intensity Intervals\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">You class member will feel a definite energy shift in this segment as the work times get longer, and the recovery times get shorter. This segment features six different high intensity interval training (HIIT) timing ratios.\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">2:1 ratio: 0:60 work \u002F 0:30 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">2:1 ratio: 0:30 work \u002F 0:15 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">3:1 ratio: 0:90 work \u002F 0:30 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">3:1 ratio: 0:45 work \u002F 0:15 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">4:1 ratio: 2:00 work \u002F 0:30 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">4:1 ratio: 0:60 work \u002F 0:15 recovery\u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">By the time you get to the last two intervals, class members will feel the extra effort required to get through the longer duration work cycles.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 4: Lower Body AMRAP\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">AMRAP stands for &ldquo;as many reps as possible.&rdquo; In an AMRAP HIIT format, an exercise is performed for a set amount of time, and class participants count the number of reps they complete. The exercise is then repeated for the same timing, and the goal is for your students to try and get at least one more rep in the second round. In the video, four lower body exercises are performed twice for 15 seconds each.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 5: Upper Body Tabata\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Tabata is a form of HIIT where the exercises are instructed for 20 seconds of work and 10 seconds of rest. Because the work timing is so short, the effort should be pretty much all-out. This Tabata round features 8 exercises with an upper body focus.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 6: Add-On HIIT\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">My favorite segment! As instructors know, I love add-on instruction. The challenge in this segment was selecting exercises from the 100 list that could be counted in reps. Add-on HIIT is typically used in gyms where are exercises are more commonly performed in reps. Given that the reps were 1, 2, 3, 4 and 5, I had to select combinations from The Combo Factory to count as reps. Each time a new exercise\u002Frep is introduced, the preceding exercises\u002Freps are added on.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">
1Segment 7: Norwegian 4X4 Protocol\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This HIIT protocol was first introduced to subscribers by Richard Gormley, in his video\u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Fvideos\u002Fsink-or-sprint\"> Sink or Sprint\u003C\u002Fa>. This style of HIIT features 4 minutes of continuous high intensity exercise.&nbsp; As the 4x4 title references, this is 4 exercises performed for 1 minute each. In the video, I select four exercises but teach them with a sequence of variations. This is then followed by 3 minutes of active recovery, in which six core exercises are taught for 30 seconds each.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Segment 8: Dynamic Stretch\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">The final segment features dynamic flexibility, which involves movement, rather than static stretches.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Many of the exercises in the 100 Water Exercises series were more advanced because they involved taking both feet off the pool floor at once. As a reminder, all those more advanced exercises can be modified by instructing your class members to keep one foot on the pool floor. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Watch the video below to better understand how to offer modifications for these more advanced movements.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"The Combo Factory-Blog Insert-Modifying Suspended Moves\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1189514006?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">I hope you have enjoyed the videos in the 100 Water Exercises series. There are lots more amazing videos coming your way in the coming months. \u003C\u002Fspan>\u003Cbr>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FSummer+2026\u002FHIITPFImage_web.jpg\" alt=\"Filming an aqua HIIT video for Fitmotivation.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-07-01T22:52:35.235Z","2026-07-01T00:00:00.000Z","Wednesday, July 01 2026",{"id":144,"title":145,"meta_title":146,"meta_description":147,"slug":148,"author":18,"excerpt":149,"thumbnail":150,"post":151,"date_posted":152,"date_modified":152,"date_released":153,"date_posted_f":154,"total_count":25},777," Full and Half Pool Noodle Class Ideas","Using Full and Half Pool Noodles in an Aquatic Fitness Class | Fitmotivation","Get ready to bring a different kind of pool noodle challenge to your aqua classes.  Short Long Strong with Claire Barker Hemings alternates the use of a half noodle and a full noodle for a water fitness circuit. ","full-and-half-pool-noodle-class-ideas","Get ready to bring a different kind of pool noodle challenge to your aqua classes.  Short Long Strong with Claire Barker Hemings alternates the use of a half noodle and a full noodle for a water fitness circuit that alternates high intensity with the short noodles and recovery with the long noodles. ","https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FClaire+2026\u002FShortSblogimage_web.jpg","\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Short Long Strong-FM Preview with music &amp; text, 16 x 9\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1202300466?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Get ready to bring a different kind of pool noodle challenge to your aqua classes. &nbsp;Short Long Strong with Claire Barker Hemings alternates the use of a half noodle and a full noodle for a water fitness circuit that alternates high intensity with the short no
1odles and recovery with the long noodles.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Most instructors have by now figured out that pool noodles are simply the most affordable and versatile equipment you can have on hand for your classes. Claire takes this versatility to an all-new level by including the use of a half noodle in this class format. Inspired by a colleague&rsquo;s suggestion, she began playing around with the cut up half noodles and discovered that they provide a completely different outcome from the longer, full noodles.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Half Noodle Versatility\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Consider cutting well-used pool noodles in your facility in half or purchase inexpensive noodles at the Dollar Store and cut them in half. By reducing the length of the pool noodle, your class members will experience a different outcome when exercising with the half noodles. The shorter noodles can be used with more power without the length of a regular pool noodle. This power enhances both upper body resistance and the speed with which the noodle can be used, resulting is a more intense cardio and muscular endurance experience.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Full Noodle Versatility\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation subscribers are by now aware of all the ways they can be used in a class. &nbsp;In fact, we have an entire category dedicated to pool noodles that includes over 60 videos. A full pool noodle can be used in your aquatic fitness classes for upper body resistance with pushing and pulling exercises. Noodles can be stepped upon with one or both legs for lower body training. Stepping on the noodle with one or both legs is also a good way to help your class members train core stability and balance. The longer noodles can also be used for ab work in a modified supine position, or they can be used in prone plank position for core, as well as upper and lower body. Full noodles can also be sat on, kneeled on and straddled. Instructors will not find a more affordable or versatile fitness tool for their classes. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">Below, Claire provides more insights into Short Long Strong and then read on for a summary of the class.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cdiv style=\"padding: 56.25% 0 0 0; position: relative;\">\u003Ciframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" title=\"Short Long Strong-Blog video-Full &amp; Half Noodle Variety\" src=\"https:\u002F\u002Fplayer.vimeo.com\u002Fvideo\u002F1199819805?badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" width=\"\" height=\"\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media; web-share\">\u003C\u002Fiframe>\u003C\u002Fdiv>\n\u003Cp>&nbsp;\u003C\u002Fp>\n\u003Cp>\u003Cstrong>\u003Cspan style=\"font-size: 14pt;\">Class Summary\u003C\u002Fspan>\u003C\u002Fstrong>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">This class format includes a warm-up and six exercise segments that alternate between the half noodle and the full noodle. The action concludes with a stretch using the full noodle. &nbsp;Alternating between the two noodle sizes creates a circuit\u002Finterval style class, with the shorter noodle used for higher intensity exercise, and the longer noodle used for lower intensity with core training, lower body resistance and balance exercises. \u003C\u002Fspan>\u003Cbr>\u003Cspan style=\"font-size: 14pt;\">There is no need to order specialized noodles for this class. Dollar Store noodles are perfectly fine. The full pink noodle depicted in this video is a solid core noodle that what purchased online. But it is not necessary to use a solid core noodle.&nbsp;\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">Fitmotivation extends a big thank you to Claire for sharing one of her favorite classes with subscribers. Check out \u003Ca href=\"https:\u002F\u002Ffitmotivation.com\u002Finstructors\u002Fclaire-barker-hemings\">Claire&rsquo;s full Fitmotivation video library\u003C\u002Fa> and stay tuned for two more of her videos posting later this summer and fall.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan style=\"font-size: 14pt;\">\u003Cimg src=\"https:\u002F\u002Ffitmotivation.s3.us-east-1.amazonaws.com\u002FClaire+2026\u002FShortFMImage_web.jpg\" alt=\"Filming an aquatic fitness instructor video with half noodles, for the Fitmotivation Video-on-Demand platform.\" width=\"1080\" height=\"608\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>&nbsp;\u003C\u002Fp>","2026-06-21T20:26:50.345Z","2026-06-21T00:00:00.000Z","Sunday, June 21 2026",{"page":156,"total_count":25,"total_pages":157},0,49,["Reactive",159],{"$ssite-config":160},{"_priority":161,"env":164,"name":165,"url":166},{"env":162,"url":163,"name":163},-15,-3,"production","Fitmotivation Inc.","https:\u002F\u002Ffitmotivation.com",["Set"],["ShallowReactive",169],{"banners-blog":-1,"getReleasedBlogs":-1},true,"\u002Fblog"]</script>
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