A strong core is a building block for good swimming, especially when it comes to your body position in the water. Fire up your core with this week’s quick challenge workout!
The Challenge
2 Rounds – 40 seconds of work, 20 seconds of rest
- Plank
- Flutter Kicks
- Russian Twists
The Breakdown
Start a timer, and hold a 40-second plank. Rest for 20 seconds, and complete 40 seconds of flutter kicks. Rest for 20 seconds, and complete 40 seconds of Russian twists. Repeat 2 more times!
Modifications
If you need to take this challenge down a notch, you have a few options:
- Reduce Work Interval: Try 20 seconds of work and 20 seconds of rest!
- Plank: Drop your knees to the ground, or place your hands on a table, bench or other elevated surface.
- Flutter Kicks: Prop yourself up on your elbows.
- Russian Twists: Rather than hovering your heels off the ground, keep your heels firmly on the ground.
If you’re advanced, try increasing the work interval to 60 seconds, or repeating the circuit for 4 or more rounds.
How To: Plank
How To: Flutter Kicks
How To: Russian Twists
Share your workout on social media using #MySwimProStrength for a chance to win prizes! Download the MySwimPro app to check out our dryland training plans!