50 Minute HIIT №2   Dryland cardio for swimmers (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 №2 (Core + legs).

Workout structure:

5 rounds

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

   

Warm up

1. Bridge plank on elbow

Group of muscles:

Abs, Lower back, Obliques

Equipment:

No equipment

   

2. Burpees without push up

Group of muscles:

Quadriceps, Hamstrings, Gluteus maximum, Erector spinae, Core, Triceps brachii, Pectoralis major, Deltoids, Iliopsoas, Triceps surae

Equipment:

No equipment

   

3. Flutter kicks lift legs up and down

Group of muscles:

Abs, Quads, Core, Arms, Hip flexors,  Iliopsoas

Equipment:

No equipment

   

4. Jump lunges

Group of muscles:

Glutes, Quads, Hamstrings, Core

Equipment:

No equipment

   

5. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms

Equipment:

No equipment

   

6. Plank touch knee to elbow

Group of muscles:

Core, Obliques, Glutes, Hips, legs, Chest, Shoulder

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.