Daily Dryland Swimming Workouts #45: Lots O’ Squats

For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.

These workouts are provided for informational purposes only.

See more at-home training ideas on our At Home Swim Training page here

Lower Body

This workout will focus a lot on the lower body, so make sure you get in a good lower body warmup.

As always, read through the workout first, check out any exercises you’re not familiar with, and given them a test before you get going.

Warmup

Any good lower body warmup routine will do. If you don’t have one, here’s a good one:

Main Set

All of these squat variations are described here.

5 minutes work, 1 minute rest

• 1 minute – body weight squats
• 1 minute – streamline jumps
• 1 minute – hip bridges (descend slowly)
• 1 minute – lateral pillar bridge on right side (video here)
• 1 minute – lateral pillar bridge on left side

1 minute rest

• 1 minute – goblet squat (use whatever weight you have)
• 1 minute – streamline jumps
• 3o seconds – stand on left leg, left arm and right leg extended
• 30 seconds – stand on right leg, right arm and left leg extended
• 1 minute – lunges
• 1 minute – high steps

1 minute rest

• 1 minute – squat jumps
• 1 minute – streamline jumps
• 1 minute – pistol squat left leg
• 1 minute – pistol squat left leg
• 1 minute – calf raises (with weight as tolerated, on the edge of a step or box for extra power)

1 minute rest

• 1 minute – Bulgarian split squat left leg
• 1 minute – Bulgarian split squat right leg
• 1 minute – streamline jumps
• 1 minute – body weight squats
• 1 minute – streamline jumps

1 minute rest

• 1 minute – body weight squats
• 1 minute streamline jumps
• 1 minute – lateral pillar bridge on right side (video here)
• 1 minute – lateral pillar bridge on left side
• butt kickers

1 minute rest

• 5 x goblet squats
• 5 x burpees
• 10 x lunges
• 3-5 minutes jump rope (mime the rope if you don’t have one)

Cooldown

Finish off the workout with a brisk walk to really stretch your legs back out, followed by some static stretches on your lower body.