Your First Week
This page walks you through what your very first week looks like once you join.
Step 1: Enter the Training Studio
When you join, your starting point is the Training Studio.
How To Use Your Training Studio
Each month includes four (4) recommended workouts focused on a specific goal. We recommend using these as the foundation workouts of the month. You can rotate through them throughout the month in any order that feels right for you. Consistent training focused on repetition allows your muscles to adapt, build strength, and achieve better results over time.
Prefer to stay with the workout you have now? No Problem! All workouts remain available in the Workout Library after the month ends, organized by month and year they were realeased. New sessions are added monthly.
Step 2: Repeat One Workout
During your first week, we recommend selecting one workout of the month and repeat it multiple times.
Endurance Flow Workout
Strength + Core Sculpt Workout
Strength + Cardio Workout
Power + Lower Body Workout
Our goal is to remove any kind of guessing, making you have to randomly select a workout at the start, or the pressure to do everything at once. Start with any of the 4 recommended workouts of the month and repeat.
👉 Most members simply choose one of these workouts to begin.
Why repetition?
Because familiarity builds confidence.
Repeating the same workout allows you to:
Familiarize yourself with the exercises and transitions
Feel more comfortable moving in the water
Adjust intensity naturally from session to session
Many members complete the same workout 2–3 times during their first week.
This is intentional. Progress comes from consistency, not variety overload.
Step 3: Use the Exercise Description Library
As you do your workouts, you’ll also have access to an Exercise Description Library.
This library provides:
Detailed Descriptions of the individual movements used in workouts
Answering any questions regarding the proper body positioning in the water
See how exercises can be performed with or without equipment
If an exercise feels challenging, you can always reduce intensity by removing equipment while still following the same workout structure.
This gives you control without breaking the flow of training.
What You May Begin to Feel
After completing the same workout a few times, many members report:
Feeling more comfortable moving in the water
Reduced joint stiffness
Improved coordination and body awareness
Greater confidence returning to the pool and trying a new workout
Workout Library Example
January 2025 - Building Muscle Mass
Endurance Flow – 60 Min Intermediate /Advanced
Endurance Flow – 60 Min Intermediate /Advanced
Endurance Flow – 60 Min Intermediate /Advanced
Endurance Flow – 60 Min Intermediate /Advanced
Older Workouts Organized below by month and year of their release for you to easily find your favorite workout.
What This Is Not
You do not need to:
Complete every workout in your first week
Train at maximum intensity
Keep up with anyone else
Have prior advanced aqua fitness experience
The Studio is designed to meet you where you are within a structured framework, not throw you into chaos.