Course Outline

tAQUAta™ = HiiT the Water!
“Tabata” gets WET in this High Intensity Interval Training workout in shallow water.
20 seconds of BIG effort followed by a 10-second rest, repeated 8 X for a total of 4
minutes, all with the same exercise. 8 different exercises (high knee jog, XC ski, wide
jog, JJ, “hiney” jog, tuck jump, washing machine, rocking horse) = 32 minutes! With a
2- minute moderate intensity traveling sequence between each 4-minute Tabata set, you’ll
have a tremendous 48 min. cardio workout. Add a warm-up and cool-down/stretch and
you’ve got yourself an amazing 1-hour aquatic effort.
Program features include:
 One hour workout in shallow or deep water
 Complete cardiovascular and strength training
 Calorie burner and metabolic booster
 Balanced emphasis: Core, Cardio, Strength
 Minimal to no choreography
 Power moves without the impact
 Adaptable to all fitness levels
 Fun!
Tabata interval training is one of the most effective types of high intensity interval
training (HiiT). Mixing this format with the properties of water through a variety of
simple yet intense exercises, allows each class to blast away the calories and increase
resting metabolic rate. Whether your goal is muscle tone, weight loss, cross training, or
just some fun, tAQUAta™ will help you get there.
60-minute Shallow Water Class Design (music: Power Music Tabata Power Mix)
5 min. Warm Up – Use a low-intensity version of the 8 exercises chosen for your
tAQUAta™ sets. In my class, I will be doing: jog, ski, wide jog, jacks, “hiney” jog,
jump, washing machine/twist, rocking horse)
Tabata 1: High Knee Jog with “dog paddle” arms, emphasizing tricep extensions
20 sec. work interval, followed by 10 sec. rest X 8 = 4 min. (land tempo)
Recovery 1: 2 min. moderate jog
Tabata 2: XC Ski ,arms straight and low by hips, alternating w/ legs
20 sec. work interval, followed by 10 sec. rest X 8 = 4 min. (water tempo)
Recovery 2: 2 minute moderate jog, ski.
Tabata 3: Wide Jog, with bicep “scooping” hands, pulling water up (land tempo)
Recovery 3: 2-minute moderate jog, ski, wide jog
Tabata 4: Jacks with arms in adduction/abduction; uses shoulders/lats (water tempo)
Recovery 4: 2 minute moderate jog, ski, wide jog, jack forward
Tabata 5: “Hiney” jog – hamstring curl legs with alternating front press with arms (land)
Recovery 5: 2 minute moderate jog, ski, wide jog, jack, hiney jog backward!
Tabata 6: Tuck Jumps or Froggy Jump/Cossack Kick
Recovery 6: 2-minute moderate jog, ski, wide jog, jack, hiney jog backward, jump bkwd.
Tabata 7: Washing Machine (feet off bottom) or Twist (feet on bottom) land tempo
Recovery 7: Repeat Recovery sequence, adding twist
Tabata 8: Rocking Horse (4 R with chest fly/reverse fly, 4 L w/ press/row)
Recovery 8: 2 minute recovery sequence.
Cool Down: Emphasis on chest expansion, hip extension, shoulder ROM, hamstring and
gastrocnemius lengthening
Options/Info for Instructors:
 Use hand buoys, noodles, or AQUAFLEX bars during selected Tabata sets
 Try having students come up with the 2-minute recovery moves!
 No music necessary; use a stopwatch or timer for intervals
 Insert 1 or more tAQUAta™ sets into your regular workout, just to mix it up
 Use the pool space to its fullest; have students move around, face different
directions, change places, interact
 Do RPE check 2 or 3 times during Tabata intervals (Rate of Perceived Exertion)
 Encourage good water shoes!
 Go DEEP! Put on a suspension belt and try it all in the deep end. (Some moves,
like Rocking Horse, are not appropriate for deep.)
 Be Creative – Make up your own moves, recovery choreography, music, etc.
Contact Info:
MaryAnn Briggs
[email protected]
website: http://wellnessconnections.webs.com
303-585-1390

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