These dry land exercises will optimize your swim workouts!
Swimming is easily one of the best full body exercises you can perform, no matter your age or fitness level. If you’re looking to get more out of your routine, take 12 minutes to train out on dry land. Since swimming is a full body sport, you’ll have to train your total body. These swimming exercises cover all the muscles you need to help you go the extra distance in your swims.
Equipment Needed: Interval Timer (Gymboss is a free app download), 1 set of medium weights(8-12 lbs), 1 light weight (5-10 lbs), bench or soft surface.
What to Do: Review the exercises and videos below. Perform each exercise for the time directed. Complete 2 rounds for a 12 minute workout.
Beginner’s Level: 2 rounds=12 minutes
Intermediate Level: 3 rounds =18 minutes
Advanced Level: 4 rounds =24 minutes
Swimming Exercises:
1. Low Plank – 1 minute
2. Dumbbell Squat Jumps – 1 minute
3. Reverse Flutter Kicks –1 minute
4. Reverse Fly –1 minute
5. Weighted Russian Twist – 1 minute
6. Draw the Sword – 30 seconds each side.
Low Plank
Dumbbell Squat Jumps
Reverse Flutter Kicks
Reverse Fly
Weighted Russian Twist
Draw the Sword
If you’re looking to target train, these workouts focus on specific body parts you’ll use when swimming:
Killer Legs and Butt Workout
ABS H.I.I.T. Workout
Sexy Shoulder Workout
Beautiful Back Workout for all Fitness Levels
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