SwimUnited At Home Optional Workout Suggestions

Thomas Stacy

Hi Everyone-

 
Swimmers should try to get 30 minutes of aerobic exercise 5 days per week.  This can be as simple as walking or running/biking.  The suggested video workouts below are 30 minutes of exercise that can be done at home.  You don't need any equipment, so just tune to the following YouTube channel for a 30-minute workout.  The workouts are fun and suitable for all ages and even adults can get involved.
 
The Body Coach
 
 
He posts them live at 4am each weekday morning.  Each days workout stays posted.  There are also plenty of other valuable workouts for adults, kids, and even seniors.  PLEASE WATCH!!!  These are fun and great for everyone.  Millions of people all over the world are doing these daily.  I will be sending 5 each week, transcribing the first two.  I am doing these workouts each day as well.
 
Week 1 Workout 1
 
 
5 minute warmup (rotations, toe touches left to right, arm circles backwards then forwards, gate swings, hip stretch, knee to elbows, squats, boxing, sprinters)
10 minute workout (30 seconds exercise/30 seconds rest)
     #1 - March in spot or Sprinting/run in spot
     #2 - Squats or Squat jumps
     #3 - Jumping Jacks (Star Jumps)
     #4 - Reverse Lunge or Lunge jumps
     #5 - Punching
     #6 - Frog Jumps
     #7 - Mountain Climbers
     #8 - Mummy Kicks
     #9 - Kangaroo Jumps over log
     #10 - Climb the rope
2 minutes rest 
10 minute workout (30 seconds exercise/30 seconds rest)
     #1 - March in spot or Sprinting/run in spot
     #2 - Squats or Squat jumps
     #3 - Jumping Jacks (Star Jumps)
     #4 - Reverse Lunge or Lunge jumps
     #5 - Punching
     #6 - Frog Jumps
     #7 - Mountain Climbers
     #8 - Mummy Kicks
     #9 - Kangaroo Hops/Jumps over log
     #10 - Climb the rope
3 minutes stretching
 
Week 1 Workout 2
 
 
5 minute warmup (arm circles, side lunges, hip/hamstring stretch, jump & twist, lionel messi's, hill kicks
10 minute workout (30 seconds exercise/30 seconds rest)
     #1 - Squat & knee ups
     #2 - Running in spot with punches
     #3 - Truffle Shuffle
     #4 - Jumping Jacks (Star Jumps)
     #5 - Climb the rope
     #6 - Basketball throws
     #7 - Kneel down stand ups
     #8 - Knees to elbows (alternating laying on ground)
     #9 - Hook punches
     #10 - Planks
2 minute rest
10 minute workout (30 seconds exercise/30 seconds rest)
     #11 - Ice Skaters
     #12 - Sit ups
     #13 - Side Lunges
     #14 -  Kangaroo Hops/Jumps over log
     #15 - Jab Cross Kick Kick
     #16 - Mountain Climbers
     #17 - Power Squats
     #18 - Mummy Kicks
     #19 - Single leg crunch
     #20 - Power knees
3 minutes stretch
 
Week 1 Workout 3
 
 
Week 1 Workout 4
 
 
Week 1 Workout 5
 
 
 
Enjoy!!!