40 Minute Upper Body and Core Workout for Swimmers

My name is Julia Tang and I’m a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Specialist (CSCS). I love working with athletes and active individuals of all ages, helping them improve their daily functional activities as well as sports performance. It is advised that you consult with an appropriate medical professional prior to starting any new workout or fitness routine. This workout will focus on functional core strength for swimmers, as well as target shoulder and scapular muscles that are used a lot in swimming. As a swimmer, it is important to have both overhead mobility and stability to increase swimming performance and prevent injury, and this workout will target both the large shoulder and chest muscles, as well as the scapular stabilizers. The core exercises were chosen to mimic some of the movements required for swimmers. You will benefit from having weights (on the lighter side) to complete this dryland workout. So turn on some music and let's get the workout started! The warmup included here is fairly short, so if you need a little more warmup, you could add on this upper body warmup prior to starting the strength portion:    • 3 Minute Upper Body Warmup   Workout Summary: Warmup: 30 sec each (3 min) Arm Swings Arm Circles High Knee Torso Rotation 90-90 Shoulder External Rotation Walkdown to Plank Up and Out Jacks Core and Arm Strength: 40 sec on, 10 off x2 ABAB (27 min) Superman Plank, Side Plank with Shoulder External Rotation (L and R) Back Bow Pull, Reverse Flys T Rotation Plank, Chest Flys V-Sit Ups, Lat Pullovers Elbow Drive Russian Twist, Side Lat Pullovers (L and R) Swimmers, Overhead Ventral and Lateral Raises Side V-Ups (L and R), In and Out Bicep Curls Squat to Streamline, Tricep Kickbacks Cooldown (8 min) Cross Body Arm Stretch L&R Tricep/Hip Flexor Stretch L&R Wall Pec Stretch L&R Overhead Lat Stretch Supine Twist L&R Cobra Child’s Pose