Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Intense Workout

Siphiwe Swim Strength Training Short Form C

Intense   28 minutes

Target Areas: Full Body

Equipment: Stability Ball, Dumbbells, Resistance Bands

Siphiwe Baleka
 		    Added by Personal Trainer Siphiwe Baleka
Siphiwe Swim Strength Training Short Form C
Tags
Home Gym Workouts Full Body Workouts Exercise Ball Workouts Dumbbell Workouts Resistance Band Workouts
Description

Five week strength training for swim performance. Week 1: 3x12 Week 2: 12, 10, 8 Week 3: 10, 8, 6 Week 4: 5 to 8 Week 5: 5 to 8

Exercises

Set 1: 1 round
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Torso Rotations
Ball Torso Rotations
1 minute
Ball Crunches
Ball Crunches
1 minute
Physioball Jacknife With Twist
1 minute
Physioball Wheelbarrow
Physioball Wheelbarrow
1 minute
Crab Walk
1 minute

Set 2: 3 rounds
Squats to Shoulder Press with Band
Squats to Shoulder Press with Band
1 minute
Tricep Kickbacks With Band
Tricep Kickbacks With Band
1 minute
Sandbag Lunge Left Leg
Sandbag Lunge Left Leg
1 minute
Sandbag Lunge Right Leg
1 minute
Rear Lateral Raises With Band
Rear Lateral Raises With Band
1 minute
Physioball T, Y, A
1 minute

Set 3: 1 round
Rotator Cuff Internal Rotation
1 minute
Rotator Cuff External Rotation
1 minute

Related Workouts

Strength
Strength
5 minutes, Intense
Strength Training 4 Running
Strength Training 4 Running
12 mins 36 secs, Moderate
Month 10 Complete Strength 1
Month 10 Complete Strength 1
24 mins 19 secs, Intense
Weights
Weights
21 mins 30 secs, Intense
Full Tank
Full Tank
47 mins 30 secs, Moderate
Core Strength
Core Strength
20 minutes, Intense
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Circuit Workout 7
Circuit Workout 7
27 minutes, Intense
New Upper/Core Workout
New Upper/Core Workout
45 mins 40 secs, Moderate
MF 300: Upper Body Finale
MF 300: Upper Body Finale
6 minutes, Intense
Leg Strength 4
Leg Strength 4
33 mins 15 secs, Moderate
Back and biceps, 50+, Mo 3
Back and biceps, 50+, Mo 3
33 mins 39 secs, Moderate
Back And Biceps, Mo 5
Back And Biceps, Mo 5
33 mins 24 secs, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.