If you typically do dryland training in a gym, a home workout may seem like an easy alternative — no weights and minimal equipment make for an easy workout, right? Wrong! If you have a Swiss ball, you can get a killer workout at home and still make progress toward your swimming performance goals.
Swiss Ball Dryland Workout
This workout hits your full body in just 30 minutes, using the versatile Swiss Ball to help you build stability and strength via low-impact exercises.
Dynamic Warm Up
Perform 15 seconds of each exercise.
- Jumping Jacks
- Cross Jacks
- Dynamic Hamstring Stretch
- Swiss Ball Arm Circles
- Swiss Ball Backstroke
- Swiss Ball Pelvic Tilts
- Swiss Ball T, Y, I, W
Main Circuit 1
10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.
- Swiss Ball Push Ups
- Bent Knee Bridges
- Swiss Ball Hand to Feet Pass
Main Circuit 2
10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.
- Swiss Ball Decline Push Ups
- Straight Leg Hip Bridge
- Swiss Ball Stir the Pot
Main Circuit 3
10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.
- Swiss Ball Push Up to Knee Tuck
- Swiss Ball Lying Crunch
- Swiss Ball Flutter Kicks
Cool Down
- 10 Reps Swiss Ball Alternating Supermans
- 10 Reps Swiss Ball Spinal Twist
- 20 Seconds Shoulder Stretch on each arm
Related: 10 Swiss Ball Dryland Exercises for Swimmers
Related: 15 Low Impact Dryland Exercises for Swimmers
Try this workout — or build your own workout in the MySwimPro app! Get a personalized Training Plan and Guided Swim & Dryland Workouts designed to help you reach your goals. Save $35 on your first year of training with code SWIM35 >
