Work Out Like an Olympic… Swimmer

Yup, it’s called Olympic Fever and we’ve all got it. Despite the time difference between London and Australia (11pm games? Huh?) there is plenty of  news coverage to keep us up-to-date with the wins and the losses of our Olympic teams.

One of the most popular sports for Aussies to tune in to is the swimming. We know the names of our Olympic hopefuls and now we can work out like an Olympic Swimmer with this great swimmer workout. Condition those arms for the 50m butterfly and prep those legs for the 100m breaststroke – we’ve got a great swimmer workout for you!

Warm Up
Most important. Stretch out those muscles and prepare them for the onslaught of Olympic gold. Suss out the competition and throw around a few taunts (hey, we’re playing pretend Olympics here, why not?)

Double Arm Lat Stretch
30 seconds / 30Hz / Low

 

 

 

 

Kneeling Shoulder Stretch (once per shoulder)
30 seconds / 30Hz / Low

 

 

 

 

 

 

Work Out

This is your main Olympic event, right here. You’ve psyched yourself up, let’s go!

Push Up with Arm Raise
45 seconds / 35Hz / Low

 

 

 

 

4-Point Stance with Alternating Hand & Leg Raise
45 sec / 35Hz / Low

Glute Bridge
45 seconds / 30Hz / High

Dynamic Butterfly Pull (proMOTION)
45 seconds / 30Hz / High

Dead Lift
45 sec / 35Hz / Low

Dynamic Bent Over Row (proMOTION)
45 seconds / 30Hz / High

Dynamic Lateral Side Raise (proMOTION)
45 seconds / 30Hz / High

Dynamic Tricep Kickback (proMOTION)
45 seconds / 30Hz / High

 

Cool Down
You’ve swum your race – it’s time to hear the roar of adoring fans, chat to the TV cameras, and prepare your neck to hold your Gold Medal. Before you jump on the podium, treat your body to this cool down.

Lower Back Massage
60 seconds / 40Hz / Low

Arm & Shoulder Repair (once per arm/shoulder)
60 seconds / 40Hz / Low

Now, wave to your fans and head back to the Olympic Village!