4th of July – Quick Workout

Warm up:

Jacks – 1 minute

Sumo squat jacks – 1 minute

Mountain Climbers – 1 minute

Hold plank – 1 minute

Plank Jacks – 1 minute

Alternating side plank, threading arm under – 1 minute

Main set:

1.Burpee ladder set:

Part I: Burpees with no push up

10 burpees

9 burpees

8 burpees

7 burpees

6 burpees

1 minute jog in place, active recovery

Part II: Burpees with push-up

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

1 minute jog in place, active recovery

2. Squats & wall throws with medicine ball – 3 sets x 1 minute each

no rest

3. Plank walk ups – 3 sets x 1 minute each

no rest

4. Flutter kick with upper back off the floor – 3 sets x 1 minute each

no rest

5. Spider-man push-ups – 3 sets x 1 minute each

no rest

6. Tricep dips – 3 sets x 1 minute each

Your desired stretches to finish off the cool-down.

Happy 4th!

Let’s #GetHiitOn!

Dryland and Pool Workout #6

Swimming on intervals

Dryland Workout

We’ll start out this dryland with work on form and function getting a good stretch in our muscles through the exercises.  Again, this is more about quality over quantity.  We’ll get into quantity later.

Dryland
Warmup
#	Interval	Notes
5		small arm circles, forward and backwards
5		medium arm circles, forward and backwards
5		large arm circles, forward and backwards
5		small leg circles, forward and backwards
5		medium leg circles, forward and backwards
5		large leg circles, forward and backwards
10		squats with 3 second pauses at top, middle, bottom
10		back lunges
10		forward lunges
10		sumo squats with 3 second pauses at top, middle, bottom
10		Regular pushups (on knees if necessary)
10		wide pushups (on knees if necessary)
10		close grip pushups (on knees if necessary)
10		Regular pushups (on knees if necessary) with 2 second pauses at top, middle, bottom
	0:45:00	Plank on elbows
	0:30:00	Plank on left side
	0:30:00	Plank on right side
10		Back extensions (supermans) with a 3 second hold at the top

Allow a few minutes at the end to stretch and get changed.  See you on deck!

Pool Workout

We’re focusing on hypoxic and bilateral breathing. Bilateral breathing will help even your stroke out so it won’t be so your pull won’t be so heavy when you’re taking a breath.  Hypoxic training is also essential for increasing your VO2 Max and O2 intake.

We end with a little bit of interval work to spice things up.

#	Distance	Stroke	Interval 3	Notes
1	400	swim	4:00:00
1	300	pull	3:00:00
1	200	IM	4:00:00
1	100	kick	3:00:00
12	25	drill	0:45:00	freestyle drill 4x (sailboat, fist, head up, catchup)
10	50	swim	1:00:00	desc 1-3, 4-6, 7-9, 1 fast
1	50	easy	1:30:00
5	125	Free	2:30:00	25 underwater, 50 sprint, 50 recovery
5	100	IM	1:50:00	IM
5	75	Free	1:50:00	25 underwater, 50 pace
5	50	swim	0:50:00	Free
5	25	swim	0:30:00	sprint
1	100	easy	3:00:00
4	50	blocks	2:00:00
2	50	relays	2:00:00
1	100	cooldown

Total Distance	Total Time
4225	1:23:00

Let’s #GetHiitOn!

Happy Easter!

Dryland Workout

We know you will be busy this Easter/Passover holiday so here’s a quick workout set. Enjoy!

1. Plank walkup x 20 reps, alt left & right
2. Spider-man push-ups x 20 reps
3. Wall throw squats x 20 reps

Workout= 3 sets

For a challenge = 10 sets

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Happy Holidays!