[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2021\/07\/home-workouts-for-swimmers\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2021\/07\/home-workouts-for-swimmers\/","headline":"Home Workouts for Swimmers","name":"Home Workouts for Swimmers","description":"Swimmers can build a strong at-home workout using these swimming-focused core exercises and challenging cardiovascular circuits.","datePublished":"2021-07-06","dateModified":"2021-06-21","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/06\/GettyImages-1253535701.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/06\/GettyImages-1253535701.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2021\/07\/home-workouts-for-swimmers\/","video":[{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA","name":"Bowflex\u00ae How-To | Burpees for Beginners","description":"Check out more Bowflex workouts here: https:\/\/bit.ly\/33juCla \n\nThe burpee may look like an intimidating exercise, but we're going to break it down for you and show you an easy way to get started doing burpees.\n\nThe burpee is a great exercise because it combines movements that will help strengthen your upper body as well as you legs, and it also has a cardio element.  That's a lot of exercise areas all wrapped into one!\n\nIf you can't do a burpee yet, or haven't tried, take a look at this video and try out the beginner version of the burpee first.  Once you've mastered that version you can add in the push-up and the jump to do a full burpee.\n\nOnce you've mastered the burpee, try this Two-Minute Burpee Challenge: https:\/\/youtu.be\/fpUbAQyuZQ4\n\nSubscribe for more workouts and tips: http:\/\/goo.gl\/sxLYmP\n\nAdditional fitness tips: http:\/\/goo.gl\/vFWbTL\n\nQuick workouts: http:\/\/goo.gl\/mj1b0C\n\nCheck out www.bowflex.com - Find all the fitness solutions you'll ever need to get on your way to being a healthier you.\n\nhttp:\/\/www.BowflexInsider.com - Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight.","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/dZgVxmf6jkA\/default.jpg","https:\/\/i.ytimg.com\/vi\/dZgVxmf6jkA\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/dZgVxmf6jkA\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/dZgVxmf6jkA\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/dZgVxmf6jkA\/maxresdefault.jpg"],"uploadDate":"2016-07-06T17:27:57+00:00","duration":"PT55S","embedUrl":"https:\/\/www.youtube.com\/embed\/dZgVxmf6jkA","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCKik8uG08NYJStvTW7ZgUAQ#Organization","url":"https:\/\/www.youtube.com\/channel\/UCKik8uG08NYJStvTW7ZgUAQ","name":"BowFlex","description":"Since 1986, BowFlex has been redefining home fitness. \n\nOur revolutionary Max Trainer, home gyms, SelectTech\u00ae Dumbbells, and treadmills make it easier than ever to work out smarter and get stronger no matter where you train. Transform your workout and get Stronger Every Day with us.\n\n","logo":{"url":"https:\/\/yt3.ggpht.com\/yfbtCW2a2iLsWh_L5DRrGdpguTCMEPtszQZkJ-3rn4c29mqYYGBgWruO3qUEr0hr-g5AsHhowWY=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":10063015}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=dZgVxmf6jkA#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":47857}]},{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M","name":"Squat Jumps","description":"NEW: Exclusive workout videos + 5, 10 & 30 Day Workout Challenges here on YouTube - Click \u201cJoin\u201d @\u00a0https:\/\/gofb.info\/FB_Exclusive\nSquat Jacks are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast.\n\nAt-home Workout Programs @ https:\/\/gofb.info\/Programs \nExclusive workout videos, Workout Challenges, and site features @ https:\/\/gofb.info\/FBPlus \n\n2 Week Workout Challenges @ https:\/\/gofb.info\/PlusChallenges \nAdvanced search tool for over 600+ free workout videos @ https:\/\/gofb.info\/WorkoutVideos \nThe most supportive fitness Community on the web @ https:\/\/gofb.info\/FBCommunity \nMeal Plans written by Registered Dietitians @ https:\/\/gofb.info\/FBMealPlans \nHealthy Living articles and recipes @ https:\/\/gofb.info\/HealthyLiving\n\nFitness Blender Gift Cards @ https:\/\/gofb.info\/GiftCards \nWe use PowerBlock adjustable dumbbells @ https:\/\/gofb.info\/PowerBlock\n\nFitness Blender\u2019s Workout Programs and subscription platform, FB Plus, make it possible to keep our individual workout videos and website free. We were founded with, and remain committed to, the goal of making health and fitness attainable, affordable, and approachable. We hope you enjoy our content and consider subscribing to our YouTube channel and registering on our website, which is free and open to all @ https:\/\/www.fitnessblender.com\/ \n\nKeep up with us on Facebook @ https:\/\/gofb.info\/Facebook Instagram @ https:\/\/gofb.info\/Instagram Twitter @ https:\/\/gofb.info\/Twitter Pinterest @ https:\/\/gofb.info\/Pinterest\n\nNote: All information provided by Fitness Blender is of a general nature and is furnished for educational\/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims.","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/CVaEhXotL7M\/default.jpg","https:\/\/i.ytimg.com\/vi\/CVaEhXotL7M\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/CVaEhXotL7M\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/CVaEhXotL7M\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/CVaEhXotL7M\/maxresdefault.jpg"],"uploadDate":"2011-02-09T22:48:44+00:00","duration":"PT31S","embedUrl":"https:\/\/www.youtube.com\/embed\/CVaEhXotL7M","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCiP6wD_tYlYLYh3agzbByWQ#Organization","url":"https:\/\/www.youtube.com\/channel\/UCiP6wD_tYlYLYh3agzbByWQ","name":"FitnessBlender","description":"We offer at-home workout videos created by certified personal trainers and doctors of physical therapy. 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No matter your fitness level, if you need help with consistency, motivation, or achieving specific fitness goals, we\u2019re here for you.\n\u2022 Explore our library of workout videos, from strength training and HIIT to yoga\n\u2022 Reach your goals with smart and effective workout programs\n\u2022 Use the customizable workout calendar and personalized stats to track your progress\n\u2022 Eat better with healthy recipes and meal plans built by registered dietitians\n\u2022 Reduce stress with mental wellness resources from licensed psychologists\n\u2022 Interact with our community of like-minded exercisers for support and motivation\nJoin for free or access exclusive content with an FB Plus Pass or Subscription: https:\/\/gofb.info\/Membership\n","logo":{"url":"https:\/\/yt3.ggpht.com\/wnfBVvWhYNIpC9fvT5Qc-iM1kbCS5mmodj8J0l79F0xB7LZue1fDeWwyHwZ6aFZy8AAWmTP1-g=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":3754084}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=CVaEhXotL7M#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":6277}]}],"about":["Health Topics A-Z","Sports Medicine"],"wordCount":626,"articleBody":"What do you do when your pool is closed or you can’t book a lap lane reservation at your health club? Try a dry land workout.A dry land workout focuses on strengthening the muscle groups you most use in freestyle swimming. Some dry land exercises mimic the movement of swimming. Others are about building strength and endurance, which improves your overall fitness.These are some helpful at-home, no-pool-required exercises for swimmers.Dry Land Core Exercises for SwimmersHaving a strong core is what keeps you stabilized in the water. The more stabilized you are, the more efficient your stroke will be.Flutter kicksStart by lying on your back.Tighten your abs by pushing your spine into the floor. Lift your head, neck, and shoulders so you’re staring at your toes.Lift your legs off the ground and begin to flutter kick your feet. Keep your kicks small and low to the ground.To make the flutter kicks less difficult, tuck your hands under your bum (this will support your low back). For a more advanced version, reach your arms out in front of you.Count by threes as you kick (1, 2, 3 . . . 1, 2, 3). This helps reinforce the movement in the water of taking a stroke every three kicks.Start with smaller increments (15 seconds, 30 seconds) and build to 1 minute of kicking with 30 seconds of rest.SupermansStart by lying face down in a superman position (picture how Superman flies through the air). Your arms are in front and your legs are straight and slightly apart.Engage the muscles in your back and lift all limbs 2 to 6 inches off the ground. In other words, your shoulders\/arms come up in front of you at the same time as your feet come up behind you.Hold this position for 5 seconds, then slowly lower yourself back down. Repeat 5 to 10 times.Wobbly planksStart by getting into a high plank position, with your hands and feet both a bit wider than hip-width apart.Lift your right arm in front of you as you lift your left leg behind you. Hold for 10 to 20 seconds and release.Repeat on the other side (left arm and right leg). It’s okay to wobble! Do 5 sets on each side.You can also modify by doing this exercise on your knees.Want other ideas for core exercises? SwimSwam magazine posted daily dry land workouts during COVID-19 quarantine. For example, this core workout combines multiple core exercises, like the ones above, into circuits.Dry Land Cardio for SwimmersSwimming is a cardiovascular exercise. The stronger your cardiovascular fitness is, the better swimmer you’ll be.Naturally, exercises like running, biking, walking, and rowing can all help build your cardiac endurance. If you don’t have home exercise equipment or don’t want to leave the house, you can easily build a quick cardio circuit.This circuit looks deceptively simple. But by the time you get to the last squat jump, your heart will be pounding! (You can modify the times based on how easy or difficult this is for you.)1 minute jog in place1 minute jumping jacks1 minute skipping in place30 seconds restRepeat 2 more times, with 30 seconds rest between each round10 burpees (this quick video shows beginner through advanced options for burpees)10 squat jumps (this video shows you how to do them correctly)1 minute restRepeat 2 more times, with 1 minute of rest between each roundThe pool may be your preference, but dry land exercises are a good alternative when you can’t get your laps in.For information about preventing common swimming injuries, please visit our website. To schedule an appointment with UPMC Sports Medicine, call us at 1-855-937-7678.SourcesJohn Hansen. Try These At Home Dry Land Swim Exercises. USA Triathlon. 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