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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
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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