50 Minute HIIT №3   Dryland cardio for swimmers (Shoulders + Core + Legs )

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 №3 (Shoulders + Core + Legs ).

Workout structure:

5 rounds

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

Warm up

1. Penguin

Group of muscles:

Deltoid.

Equipment:

Rubber band.

   

2. Running with high knees in place

Group of muscles:

Quadriceps, Calves, Glutes, rectus abdominis, Hamstring, Adductors, Shin.

Equipment:

No equipment.

   

3. Toe touch crunch

Group of muscles:

Abdominals, Obliques, Core, Upper back

Equipment:

No equipment.

   

4. Shoulder blade squeeze

Group of muscles:

Trapezius, Teres muscles, Core.

Equipment:

Rubber band.

   

5. Jump lunges with swing arms

Group of muscles:

Quadriceps, Glutes, Hamstring, Adductors, Abductors.

Equipment:

No equipment.

   

6. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back.

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.