How To Stay Swimfit Without A Pool Vol. 2

Checkout this second workout from our swim instructor, Maggie:

Same rules as before apply, but let’s up that intensity!!

Try either or both of these. Go for every other day of the body weight exercises or running exercise. If you are ambitious try for alternating body weight and running days…

Body Weight, 3-4 sets:

1. 10 wide push ups
2. 10 Squat Jumps
3. 10 Triceps Push Ups
4. 10 each side Curtsy Step Ups
5. 8 Down dog push-ups—try putting your feet up on a couch this time
6. 10 Box Squats—take a seat in a chair/ coach/ even a coffee table then stand, or jump up, with a little more force
7. 6-8 lowering push-ups—lower yourself down as slow as you can
8. 20 straight leg crunches
9. 15 each Side Crunches
10. 15 Supermans

Plank Series (2 min)
Try and stay up the whole time, start with 1 set then up it to 3 or 4 as you get stronger!

1. 10 sec low plank
2. 10 sec high plank
3. 5 sec right knee to chest, 5 sec high plank, 5 sec left knee to chest
4. 5 sec right knee to right triceps, 5 sec high plank, 5 sec left knee to left tricep
5. 5 sec right knee to left tricep, 5 sec high plank, 5 sec left knee to right tricep
6. 20 sec side plank (high or low, both sides)

Running Routine

Day 1: Run for 30 minutes non-stop
Day 2: Run for 40 minutes non-stop
Day 3: Intervals using hills, running up a hill for at least 30 seconds, then jog back down. Work on 6-10 sets increasing your speed at every set—on the last set you can try and sprint up that hill!
Day 4: Take that mile time and shave off 10-20 sec. Work your way up to taking off one whole minute!
Day 5: Try for going to 3-4 miles!

You are strong from last time, you are ready to work. You have got this!

 

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