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Functional Fitness for Swimmers

Hey swimmers 👋 🏊‍♂️ I researched functional exercises for swimmers and compiled it into this routine. So it’s as easy as ‘save to library & start’. Note: Feel free to take inspiration from this and make your own - I love this workout builder! So if you’re a swimmer or want to train like one, this introductory plan should be good for you. Hope this helps :)

  • 25 minutes
  • Beginner
  • Barbell · Cable Machine · Dumbbell · Kettlebell
  • Full Body
Build muscle Strength & conditioning

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Exercises

Routine

Barbell Bench Press
  • Chest
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Kettlebell Forward Lunge (w/ Rotation)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Dumbbell Bent Over Shoulder Fly
  • Shoulders · Upper Back
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Cable Woodchop Low
  • Abdominals
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Pull Up
  • Upper Back
  • Intermediate
Set Reps
1 12
2 12
Bird Dog
  • Abdominals
  • Beginner
Set Reps
1 12
Broad Jump
  • Quadriceps · Hamstrings · Glutes · Calves
  • Intermediate
Set Reps
1 12
Glute Bridge
  • Glutes · Pelvic Floor
  • Beginner
Set Reps
1 12
Squat Jump
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Set Time (s)
1 30
Mountain Climber
  • Abdominals
  • Intermediate
Set Time (s)
1 30
Plank (Low)
  • Abdominals
  • Intermediate
Set Time (s)
1 40

Created by

Leon Ward’s BurnIt
Personal trainer

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Download the app to find this plan and others like it.

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