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Section 6

Teaching Aqua Combat

The ABS™Aqua Combat class structure is modeled after MMA, boxing, and UFC Pro Fighting. A 55-minute class, for example, is broken up into twelve intervals called "rounds". Each round, with the exception of the warmup (round 1) and the cool down (round 12), consists of 3 minutes of "work" followed by a 1-minute teaching transition. Read on to learn more.

Section 6 | Teaching ABS™Classes

The ABS™ Aqua Combat formula is a tested and proven formula created to guide participants through a fun, results-driven, full-body Aqua Combat workout.


Working rounds are set up as follows:

40 Seconds of Fight Combinations followed by 20 seconds of Spikes (aquatic conditioning) Repeat 3 times to give you a 3 minute round. Each round is followed by a 1-minute recovery and prep in which the instructor will teach and demonstrate the combos for the next round.

Review the ABS™ Aqua Combat Workout Structure chart below. Please note that a 55-minute class features all 12 rounds.  It is also possible for the instructor to offer a 45-minute and a 30-minute ABS™ Aqua Combat class as shown in columns 5 and column 6 respectively. Column 5 represents a 45-minute class, which features 9 rounds while column 6 represents a 30-minute class that features 6 rounds. The x marks the round to be completed. The line marks the round to delete.

ABS™ Aqua Combat Workout Structure

Section 7: ABS™ Aqua Combat Foundational Exercises

In the next section, you will learn the foundational Aqua Combat exercises. Master these and create your own combinations of strikes, kicks, and spikes.