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54
Workout

Matthew Biondi

~19 min.
~228 kcal
⁉️ Comments

Matthew Nicholas Biondi (born October 8, 1965 in Palo Alto, California, USA) is an American competitive swimmer, an eight-time Olympic gold medalist, a six-time world champion and a seven-time national champion of the United States of America.

Interesting Fact

At the 1988 Seoul Olympics, Biondi displayed outstanding results in every race, ultimately taking bronze and silver in the 200 meter freestyle and 100 meter butterfly, respectively. He also helped his team win a gold medal in the medley relay race. Biondi's next three days were also marked with gold medals, in three different categories: a 100-meter freestyle, a 50-meter freestyle and another relay race. He finished the Olympics having won seven medals, broken a world record in the 50-meter freestyle, and setting an Olympic record in the 100-meter freestyle race.

Quote

Enjoy the journey, enjoy every moment and quit worying about winning and losing.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Side lunge (alternating)
1
Level: 1
R1
12
Side lunge (alternating)
1
Level: 1
R2
12
Side lunge (alternating)
1
Level: 1
R3
12
High pull
1
Level: 1
R1
12
High pull
1
Level: 1
R2
12
High pull
1
Level: 1
R3
12
Narrow grip pushups in plank
4
Level: 1
R1
10
Narrow grip pushups in plank
4
Level: 1
R2
10
Narrow grip pushups in plank
4
Level: 1
R3
10
Reverse plank
4
Level: 3
R1
40 sec.
Reverse plank
4
Level: 3
R2
40 sec.
Reverse plank
4
Level: 3
R3
40 sec.
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R3
12
Overhead Forearm extension
3
Level: 1
R1
12
Overhead Forearm extension
3
Level: 1
R2
12
Overhead Forearm extension
3
Level: 1
R3
12
Forearm flexion
3
Level: 1
R1
12
Forearm flexion
3
Level: 1
R2
12
Forearm flexion
3
Level: 1
R3
12
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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