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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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
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
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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