Swimming is readily one of the best full body exercises you could perform, despite you’re or fitness level. If you’re trying to find more out within your routine, take 12 minutes to prepare from dry land. Since swimming is usually a full body sport, you’ll need to train your overall body. These swimming exercises cover many of the muscles you need to assist you to go the extra distance in your swims.

Equipment Needed: Interval Timer?(Gymboss can be a free app download), 1 set of medium weights(8-12 lbs), 1 lightweight (5-10 lbs), bench or soft surface.

What to Do: Evaluate the exercises and videos below. Perform each exercise to the time directed. Complete 2 rounds for your 12 minute workout.

Beginner’s Level: 2 rounds=12 minutes
Intermediate Level: 3 rounds =18 minutes
Advanced Level: 4 rounds =24 minutes

Swimming Exercises:?

1. Low Plank –?1 minute
2. Dumbbell Squat Jumps –?1 minute
3. Reverse Flutter Kicks –1 minute
4. Reverse Fly –1 minute
5. Weighted Russian Twist –?1 minute
6. Draw the Sword –?30 seconds they can be kept.

Low Plank

Dumbbell Squat Jumps

Reverse Flutter Kicks

Reverse Fly

Weighted Russian Twist

Draw the Sword

If you’re seeking to target train, these workouts give attention to specific areas of the body you’ll use when swimming:
Killer Legs and Butt Workout
ABS H.I.I.T. Workout
Sexy Shoulder Workout
Beautiful Back Workout for those Fitness Levels

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