Ability Level 4 (~100 BPM)
Fast-paced, complex exercises for individuals with minimal mobility issues who are relatively fit.
Benefits
- Provides challenging, dynamic workout options
- Develops advanced cardiovascular fitness
- Builds significant strength and power
- Enhances complex coordination and agility
- Supports athletic performance and conditioning
Recommended Exercises
JUMP TORSO TWIST (MOGUL)
Level 4
Purpose: Cardio endurance and rotational core strength
Muscles: Core, Back, Inner Thighs, Hips
Equipment: Webbed Gloves
KICK BEHIND & ROW
Level 4
Purpose: Hamstring and glute strength with upper body and core engagement
Muscles: Glutes, Hamstrings, Quadriceps, Hips, Back
Equipment: Kickboard
Exercise Guidelines
Level 4 exercises are fast-paced and more complex, requiring greater coordination and range of motion. Participants are fully independent in the water, needing only safety supervision.
Recommended Parameters:
- Tempo: Approximately 100 BPM (energetic, challenging pace)
- Duration: 60 minutes of sustained activity
- Intensity: Moderate to high (perceived exertion 7-8 out of 10)
- Movement Complexity: Multi-directional extended movements with coordination challenges
Training Focus:
Level 4 exercises emphasize athletic qualities like power, speed, endurance, and complex movement patterns. These workouts can be used as cross-training for various sports and activities like Iron Man.