November 4, 2013
Let's face it – even though swimming burns boatloads of calories, carves a fantastic physique, and is of course absolutely necessary for any triathlete or swim competitor, sometimes it’s either:
A) extremely inconvenient to carve out time or get to the gym for a pool workout, especially if you're traveling, working long hours, have kids in tow, or you're just going through a busy time of your life (ahem, does that describe everybody now?)…
B) you’re just not the swimming type, and you can't stand the thought of the sensory deprivation from swimming back and forth in a pool, the scary blackness of open water (including the scary sea monsters your imagination musters up), or learning how to swim.
The good news is that in either of these situations, you can still get a fantastic swim workout without actually swimming. Or getting wet, for that matter. In the video below, and the instructions below the video, I'm giving you a dry land strength training and physique carving swim workout that requires absolutely no pool, swimsuit, speedo, goggles, or swim cap – although you can wear them if that makes you happy.
So next time you're stuck in your hotel room, your living room or your bedroom, just try this high calorie-burning, whole body, no-equipment-required workout.
Warm-up for about 2-5 minutes. I prefer jumping jacks, which require a similar overhead shoulder movement as swimming. Then move on to:
-20 Squat Jumps (kind of like pushing off the wall of the pool). Give yourself bonus points if you keep your arms extended over your head “streamline” style while you’re doing these.
-10 Lunge Jumps per side to get the heart rate up even more.
-20 Regular Squats. Once again, bonus points if you keep your arms extended over your head “streamline” style while you’re doing these.
-10 Lunge With Twists per side, which work the same twisting core muscles you use while swimming. No weight required.
-20 Front Plank Taps per side.
-20 Side Plank Rotations per side.
Complete this entire routine one to three times through. If you do all the exercises listed, you'll effectively hit all your swimming physiology and major swimming muscles, including your deltoids, triceps, lats, abdominals, low back, glutes, quads, hip flexors, hamstrings and calves.
And of course, the sky is the limit in terms of biohacking this workout, including wearing a weighted vest, using a restricted air breathing mask, going 10 seconds up-10 seconds down for exercises, or any hack you can muster to make it harder – if that's your thing.
If you try this workout, or you have questions about it, leave your feedback in the comments section below. If you enjoyed this article, you may also like my “Baby It’s Too Cold Outside to Drive to the Pool” swim workout and my article How to Get Shoulders Like Ryan Lochte's.