AQUA STAND UP® #22
IN THIS LESSON
Bigroom Never Dies - Hardwell, Blasterjaxx, Mitch Crown - 2’56 - 130 bpm
GOTT: This is a peak-intensity cardio track combining paddling, crawls, climbers, and burpees for a HIIT-style challenge. It trains cardiovascular endurance, muscular stamina, and reactive balance on water. The Chair hold provides an isometric recovery while keeping legs and core engaged. Instructors should coach participants to push effort during cardio bursts while maintaining form under fatigue. By the end, participants experience a full-body cardiovascular push, improved reactivity, and greater confidence in maintaining stability during fast, demanding movements.
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Open with strong crawl then move quickly to kneeling paddle on left to spike heart-rate.
Coach: “Drive through core and back, use full reach each stroke.”
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Repeat crawl burst and power paddle on right.
Coach: “Keep rhythm high, brace belly as board shifts.”
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Optional set of quick burpees to elevate intensity, then sit back into Chair to recover while keeping legs working.
Coach: “Modify burpee by stepping in/out if needed—breathe steady in chair hold.”
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From plank add twisting climbers for core cardio, then push through sustained crawl and finish with 30-sec hover.
Coach: “Stay strong through shoulders and hips, pace yourself to finish well.”