50 Minute HIIT №1 Dryland Workout for Swimmers

Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №1.

Total duration 50 min

Warm up - 5 min

HIIT - 40 min

Warm down - 5 min

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. 180° Squat Jump

Group of muscles:

Glutes, Hip flexors, Quads,  Abs, Calves, Hamstring, Lower back.

Equipment:

No equipment.

   

2. Alternating two-point touch

Group of muscles:

Core, Glutes, Hamstring, Quads, Shoulder, Scapular.

Equipment:

No equipment.

   

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

   

4. Lunge kick leg and hand

Group of muscles:

Hamstring, Glutes, Abs, Calves, Hip flexors, Quads, Arms.

Equipment:

No equipment.

   

5. Sumo squat punch side

Group of muscles:

Glutes, Quads, Hips flexors, Abs, Hamstring, Calves, Lower back, Legs, Lower back, Shoulders, Arms, Upper back.

Equipment:

No equipment.

   

6. Push-up with head tap

Group of muscles:

Chest muscle group, Shoulder muscle group, Upper and middle back muscles, Biceps, Triceps, Serratus anterior, Lower back muscles, Core muscles, Leg muscles.

Equipment:

No equipment.

   

 

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.