Daily Dryland Swimming Workouts #64 – HIIT Core Workout

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

Incorporating Your New Moves

On Saturday, we gave you some new ab exercises to learn. If you missed that workout, you can repeat it here.

Now, it’s time to put those exercises to use.


  • Plank with knee taps (two sets of 12 reps)
  • Plank walkouts (one set of 12 reps)
  • Body saws (two sets of 12 reps)
  • Glute bridges (two sets of 12 reps)

Main Set

3 x through:

  • 20 Dead bug abs
  • 10 V-ups
  • 20 Dead bug abs
  • Rest 1:00

3 x through:

  • 20 Prone ab reach through (10 on each side)
  • 10 bodyweight squats
  • MAX pushups
  • Rest 1:00

3 x through:

  • 20 x passe ab series (10 on each side)
  • 12 glute bridges
  • 12 teaser
  • Rest 1:00

3 x through

  • 10 x body weight squats (use weight if these are becoming too easy)
  • 10 x Burpees
  • 20 x skaters
  • Rest 1:00

Cool Down

You should be feeling this workout in your core (abs, glutes, quads, and back) and shoulders, so focus your post-workout stretching on these areas.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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