Forget anything you may have seen or heard about water-based exercise!
If all you have experienced in water workouts has been of a slow paced, therapeutic nature, then get ready for a surprise!
AND you don't even have to know how to swim!
"INTENSITY WITHOUT THE IMPACT!"
Join Susan Arruda, WBFF pro, FAME PRO and 6 Time Fitness Champion as she takes you through a 45 minute water workout that will challenge even the most seasoned water nymph, using only a ball and the natural resistance of the water.
I turned to water training in my teens due to really bad knee issues.
I had to eliminate all ballistic and high impact activity for quite some time and water training enabled me to do that without sacrificing intensity!
I learned to get creative, train with intensity in the water to sculpt and burn fat, while also keeping things fun.
The fact that my knees were so bad for a period of time just motivated me to strengthen my legs and make them stronger, as well as train smarter.
Water workouts are a VERY effective way to incorporate high intensity without the high impact wear and tear on your bones and joints!
Training in the water is a commonly overlooked and under-utilized environment that can offer challenge and change to your workout regime and balance out training with variety, as well as provide an exceptional high intensity workout without the high impact stress on joints.
The liquid gym benefits are two-fold; natural resistance of the water provides a muscle toning effect while minimizing the joint impact, thanks to the buoyancy factor.
Plus, water is refreshing, especially in the warm summer months. Another bonus if you're really not a fan of heavy sweating; it's ideal for you!
Although you still do sweat during these strenuous workouts, it's not noticeable, nor felt in the same way.
β¨The water training pay-offs are grand!
TOTAL BODY STRENGTH
πͺ You'll see a boost in muscle power and strength. It also helps:
- Increase flexibility
- Develop greater range of motion and increase mobility
- Improve muscle tone
- Coordination
- Circulation
- Energize & Renews energy levels
You will no doubt "wonder" why you have not considered training in the water until now, and you will feel muscles you have not felt before!
π CORE AND ABS π
Training in the water provides a safe environment to challenge and improve your balance, which simultaneously challenges and strengthens your core.
Maintaining upright vertical alignment and good exercise posture requires a consistent abdominal challenge throughout the entire training session.
Exercise movements that are not necessarily focused on the abdominals automatically recruit more core work as a result of the water resistance factor.
More conscious work and effort is required to maintain proper upright body alignment throughout water travel, as well as other more specific muscle targeted movements.
π TIGHT & TONED
The hydrostatic pressure of the water provides 12% more resistance than similar movements on land, resulting in a natural "liquid resistance gym" and higher workout intensities, yet lower heart rates (by about 10 beats per minute), while improving muscle tone.
π SYMMETRY + MUSCLE BALANCE
Training in the water forces you to work opposing muscles concentrically and eccentrically, creating a balance in strength, flexibility and muscle symmetry.
π INJURY PROTECTION
- The buoyancy of the water provides protection for your joints and spine from the impact and trauma typically associated with high impact land exercise.
- With the buoyancy and protective properties of the water, you'll feel more confident about taking it up a notch and increasing your intensity.
- For those who have sustained an injury but don't want to give up their training, water workouts provide the perfect exercise option, especially since swimming is not a requirement, therefore eliminating this as a prerequisite skill.
- Greater support and protection for balance work since falling or losing your balance in the water does not pose an injury risk.
Beginners And Those Working Through Injury
- Adjust and Work At Your Own Pace
- Low Impact Option - reduce your intensity
- Helps prevent overheating
- If you lose your footing, falling will not injury you
- You can work on balance moves with greater ease and safety
- Cooling environment
- Natural massage of the water pressure
- More enjoyable due to less strain, when modifying & adjusting pace
INTERMEDIATE - ADVANCED
- Adjust your pace for greater challenge - naturally increase resitance via speed and force applied
- Faster movements while maintaining control and good alignment
- Hyper-challenge your abs and core in suspended/airborne movements
- Different stimulus on working muscles
- Concentric & eccentric Constant tension
- Plyometric powerhouse option - jump higher
- High intensity moves with minimal impact
- Provides both a cardiovascular and muscular challenge
The most tried and true Bodybuilding Training Principles
are not only possible in the water, but they are often MORE EFFECTIVE than when executed in conventional resistance training.
Think of a popular exercise machine like a pec-deck.
You bring your arms together (#1), to execute the concentric part of the exercise/where the muscle tension rises to meet the resistance, then remains stable as the muscle shortens.
On the eccentric contraction, the muscle lengthens as the resistance becomes greater than the force the muscle is producing, and this is where the water takes it all to the next level.
When you use a pec-deck machine to return the machine pads (#2), so they are parallel to your back, you are resisting so your arms don't fall back, but in the water you have to push against the natural and dynamic resistance/buoyancy of the water.
You are essentially doing a push/pull rep in the "liquid gym" and you can vary the resistance in both directions, depending on your speed and the width of your arms position.
You can execute explosive power movements like plyometrics, while adding the natural resistance of the water to yield maximum intensity and fat burn.
The use of the ball increases the resistance factor and enables you to overload a multitude of muscle groups for ultimate sculpting and definition!
πͺ MUSCLE CONFUSION TRAINING PRINCIPLE
Cross training, AKA mixing it up and adding diverse methods of training for maximum variety is so crucial in avoiding overuse injuries, but equally important, the variety piece serves to add a different training stimulus to your body and working muscles to avoid plateaus and boredom; a biggie if youβve been training for some time!
CONTINUOUS TENSION TRAINING PRINCIPLE - It's RELENTLESS πͺ
To increase the intensity, you jump higher or move faster while maintaining strict control and proper body alignment. To modify, you can slow down your movements when needed and/or take longer recovery breaks in between the exercises.
There is no having to stop in the middle of a set as you would in a gym in order to change the pin on the weight stack.
Your muscles will not get a break when you crank up the intensity or turn it down; they will constantly be working!
ANYONE CAN DO THIS WORKOUT!
Another plus with Elite Water Training is that you do not need to know how to swim, making this suitable for everyone, regardless of swimming ability, age and fitness level! For this type of training, we want to increase the resistance of the water, which is the opposite of swimming.
A Creative, Fun and Effective Workout in the water!
This is an intense workout that burns fat, while strengthening and toning your total body. If you are overweight or have joint issues, you will be able to exercise vigorously, all with minimal impact, for maximum results!
Explanation of Terms
and Moves
"Airborne, Slingshot, Propeller..."
These are just some of the explosive movement terms I will introduce you to! Get ready for a workout like you have never experienced in traditional "Aquafit" type training!
How to Best Use The Video...
Sure, you can follow along and do this workout with me, but in this segment, I will lay out options for timed intervals and circuit combinations so you can customize your water workout to whatever suits your water training needs best.
Itβs a full body workout all done in the water.
Itβs the next level in water workouts and the new wave of Elite Water Training!
BONUS #1
Specific Body Part Targeting Videos!
VALUE $89.95
From hamstrings to triceps, I've got you covered with these unique moves! You won't want to miss the INTENSE core challenge of the Flutter Board Knee Tuck Jumps! This is a MEGA FAT BURNER and ultimate ABS & deep core exercise!
- Flutter Board Knee Tuck Jumps
- Tricep Dips in the Pool
- Leg Raises For ABS - In the Pool!
- Climb The Wall
- In Water Push Ups - AND MORE!
BONUS #2
Strength & Sculpt in the Water Circuit!
VALUE $45.95
ALL NEW MOVES bring CREATIVITY to a HIGHER LEVEL along with the fun factor and INCREASED INTENSITY!
- Guard the 'football'β¨
- Pushdown Standing Crunchβ¨
- Pec Deck Ball Crunchβ¨
- Leg Pushdownsβ¨
- Dolphin Kick Ball Taps and a whole lot more!
Value including all bonuses
$410
Your total cost
$79.95
$49.95
REGULAR PRICE
$79.95
35% OFF LIMITED TIME OFFER on this
ALL NEW UPDATED VERSION!
OWN IT NOW FOR ONLY
$49.95
