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68
Workout

Minimum load

~31 min.
~372 kcal
⁉️ Comments

"Minimum load": This functional loop workout is designed for beginner swimmers who want to strengthen their muscles. It includes light strength exercises that are aimed at developing the muscle strength and endurance necessary to improve swimming technique.

Warm up
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
High pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
15
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Round 2
High pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
15
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Round 3
High pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
15
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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