Dryland Swimmers Calisthenics Workout

23 hours ago

2 min read

Dryland Swimmers Calisthenics Workout

This Dryland Swimmers Calisthenics workout was designed to help you anime hybrid heroes improve muscular strength and endurance for swimming. This workout touches major muscles such as the chest, back, legs and arms to support your swimming endeavors. Whether an advance practitioner or a beginner, this dryland swimmers calisthenics workout can benefit all.

Who's This For?

Suitable for Base Form levels (beginner)

Dryland Swimmers Calisthenics Workout Benefits:

Improve muscular strength

Improve muscular endurance

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a calisthenics workout at least 3x/week at minimum.

Training Equipment:

Zero equipment required

Workout Details:

Complete 10-20 repetitions for each exercise

Complete 3-4 sets for each superset

Rest 60-90 seconds between each superset

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.

Dryland Swimmers Calisthenics Workout:

Superset 1: Push Up + Back Extension with Squats

Superset 2: Tricep Push Up + Pike Toe Touch with Glute Kicks

Superset 3: Swimmers with Extended Plank Hold

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Push Up > Push Up on Knees > Push floor to body

Extended Plank Hold > Straight Arm Plank with Shoulder Taps > Straight Arm Plank

Training Notes:

Follow a 1-1 repetition count. Count 1 second up and 1 second down. In other words, 1 second on the concentric movement and 1 second on the eccentric movement.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.