At the Clyde Recreation Center in Springville, the pool isn’t just for swimming laps. On certain days, it transforms into an energetic arena where punches, kicks, and jumps meet the resistance of water. Welcome to Aqua Combat, a high-energy workout taught by longtime aquatics instructor Renee Slater.
“It’s based around MMA boxing techniques,” Slater explained. “We use the same jabs, hooks, and uppercuts, but it puts it into an interval format”
Aqua Combat blends the structure of interval training with the buoyancy and resistance of chest-deep water. Participants strap on specialized aqua gloves, start with a warmup, and then cycle through different combinations of coordinated punches and kicks. The hour-long class is designed to be intense, but Slater insists it’s also surprisingly accessible.
“People pick it up really quickly,” she said. “It’s easy for people to catch on to the sport and to feel confident with what they’re doing quickly so that they can push harder.”
One of Aqua Combat’s biggest draws is its inclusivity. Slater has seen everyone from teenagers to seniors in their seventies lace up their gloves and jump in.
“I have people of all ages,” she said. “I’ve had kids do the class. I’ve had people in their 40s. I just barely turned 50. So, when I started, I was in my 40s. I have seniors doing it. I think my oldest is probably mid-70s.”
That sense of success is crucial. Slater believes fun should be at the heart of fitness.
“If it’s not fun, why are you doing it? If you’re having fun doing it, you’re going to push yourself harder because you want to be there,” she said. “That’s what I found with all ages, and that’s what keeps people coming back.”
On the surface, Aqua Combat looks like a traditional combat exercise class transposed into a pool. It’s the water itself, however, that makes it unique.
“On land, you’re working against gravity, and it always pulls down,” Slater explained. “In the water, you’re working against resistance in every direction. The toning quality of doing it in the water is much greater than what you would receive on land.”
She gave the example of a bicep curl, where on land, you need to work your triceps separately. In water, the resistance works both muscles at once. The result? More efficient toning and strength building across the whole body.
There’s also a cardiovascular bonus. The water’s pressure naturally lowers heart rate—about 11 beats per minute lower than on land—which allows participants to work at higher intensity without feeling overwhelmed.
“You can drive the intensity working with your muscles without your heart rate going really high, which is a huge benefit for a lot of people,” Slater said.
For those recovering from injury or living with arthritis, Aqua Combat can be particularly beneficial. Many physical therapists encourage water-based workouts before their patients return to land exercise. “Working out in water is an automatic inflammation reducer,” Slater said. “People with arthritis, any kind of joint pain, it’s better for them in the water than on land, and it’s something that they can actually do.”
Beyond the physical benefits, Aqua Combat offers something else: a sense of camaraderie. With a class full of people throwing the same punches in sync, there’s an energy that feeds into motivation.
“Pretty soon they’re competing and they’re going at it and they’re pushing each other to go harder,” Slater said. “By the time they’re done, there’s not a single person who hasn’t just had a ball. I noticed that even someone who comes in with no confidence at all, and it’s their first time, they walk away just smiling and laughing. They’ve (also) made a few new friends, and they feel amazing.
That community aspect is one of Slater’s favorite parts of teaching. She’s been leading water fitness classes for years—everything from Aqua Zumba to Aqua Pump—but Aqua Combat stands out for its ability to unite people. “People come and say, ‘You know why I love coming to class? Because it just makes me happy.’ And, you know what? If that’s what keeps you coming, then it’s worth it.”
For anyone curious, Slater has a simple challenge: Give Aqua Combat one hour.
“You can’t read about it; you have to do it,” she said. “If you’re wondering whether or not you would like the class, give it an hour. I mean, how often do you give a TV show an hour that you liked or you didn’t like?”
At the Clyde Recreation Center, Aqua Combat isn’t just exercise; it’s fitness wrapped in fun, a confidence-builder, and a community-builder all at once. And as Slater puts it, “You come away just feeling powerful … That’s the best way to explain it.”
