At this point in the era of COVID-19, chances are you are unable to swim anywhere, leaving you to fend for yourself when scouring the web for effective dryland training methods.
Well, scour no more! Swim.com is the go-to place for all your swimming-specific dryland needs. This week we’re bringing you a leg-specific workout designed to keep you moving and sharpen our lower-body strength.
For this workout, we’ll be using a jumprope and a yoga mat – if you don’t have those pieces of equipment – SwimOutlet has some massive discounts, up to 80% site-wide. Check them out to get some dryland equipment quickly shipped to your door!
Find the Workout of the Week below – be sure to listen to your body and take breaks when needed while, of course, getting stronger 💪🏼
Warm-up:
- 10 min jumprope circuit
- 3×1:00 (:40 on/:20 off)
- 20 squats
- 3×1:00 (:45 on/:15 off)
- 20 lunges
- 3×1:00 (:50 on/:10 off)
Leg Circuit
- Two rounds: No rest between each exercise, take 1:00-2:00 minutes rest between the two rounds!
- 20 swim pulls
- 20 squats
- 20 seated rows
- 30 lunges (15 each leg)
- 20 swim pulls
- 40 squats
- 20 seat rows
- 50 lunges (25 each leg)
Abs Circuit
- Two rounds: No rest between each exercise, take 1:00-2:00 minutes rest between the two rounds!
- 1:00 plank (1 perfect push up @ :10, :20, :30, :40, :50 & :60)
- 20 crunches
- :50 plank (same as above)
- 30 Russian Twist
- :40 plank (same as above)
- 40 flutter kicks
- :30 plank (same as above)
As always, we want your feedback here! Think we can improve on our Workouts of the Week? Let us know!
