Strength training, high intensity cardio and challenging core work all come together in this 42-minute pool workout.  The action begins by alternating upper body hand buoy exercises with wall moves that fire up the legs and the core.  After 25 minutes of strength training, it’s time to fire up the metabolism with an extended segment of high intensity cardio.
 
AquaFIIT Workout #1: The AquaFIIT model is Katy’s preferred way of teaching, exercising and achieving results in the pool. The series will feature some of her and her students’ favorite classes. The format in Total Body Conditioning is definitely one of her favorites. The strength training action in Workout #1 begins after a short warm-up and features upper body hand buoy exercises alternated with wall moves that fire up the legs and the core. After 25 minutes of powerful buoy & wall combinations, the intensity goes all out with an extended segment of high intensity cardio training.
 
Strength Training – Hand-Held Equipment: In the video, foam dumbbells are used but other types of hand-help equipment can be considered, including the Aqualogix Upper Body Bells. Designed to target upper body muscles, Katy showcases some of her favorite strength exercises. If you are an instructor and short on equipment, consider doing unilateral exercises, using just one hand buoy per person. 
 
Strength Training – Wall Exercises: The first four strength segments alternate hand buoy exercises with wall work.  According to Katy, alternating between the wall and buoys means you only need half the amount of hand-held equipment. This type of formatting is ideal if you are an instructor and don’t have a big budget for equipment. If you are exercising with the video in a smaller area or a shared pool, the AquaFIIT workout is ideal because it requires minimal space.
 
High intensity Cardio: Utilized as a “finisher” in this workout, the HIIT segment features 8 minutes of hard, harder, hardest action to get the heart pumping, calories burning, and the metabolic rate fired up. The combination of strength training, high intensity cardio and challenging core work is the perfect way to launch the AquaFIIT series. Katy hopes this series will continue to teach both participants and instructors how to think differently about "weight" training in the pool.