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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.
Latissimus stretch
1
Level: 1
15 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
L extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Main exercises
Round 1
High pull (single arm - single leg )
5
Level: 1
8
Side Crunch
5
Level: 1
16
Squat single arm (wide foot position)
5
Level: 1
15
Forearm extension in palm rest
6
Level: 2
8
Round 2
High pull (single arm - single leg )
5
Level: 1
8
Side Crunch
5
Level: 1
16
Squat single arm (wide foot position)
5
Level: 1
15
Forearm extension in palm rest
6
Level: 2
8
Round 3
High pull (single arm - single leg )
5
Level: 1
8
Side Crunch
5
Level: 1
16
Squat single arm (wide foot position)
5
Level: 1
15
Forearm extension in palm rest
6
Level: 2
8
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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