Athlone Swimming Club

 

HOME CIRCUIT TRAINING

 

Start off with warming up by jogging on the spot for appx 3 to 5 minutes.

PRESS UPS       

SIT UPS             

Alternate straight up for no 1 and 3 and oblique twist for second set

PLANK                

TRICEP DIPS      

Can be done on a piece of furniture.

DARNYI JUMPS   

LUNGES               

Alternate left leg right leg

 

3 x 10    @ 30 sec R.I

3 x 20    @ 30 sec R.I

 

 

2 x hold for 1 minute

3 x 10    @ 30 sec R.I

 

3 x 20    @ 30 sec R.I

3 x 20    @ 30 sec R.I

After a few weeks I would expect that you can increase the number of reps as you become stronger.

 

For swimmers 14 and over you can use dumbbells for the following

DUMBELL FLYS

BENCH PRESS              

BICEP CURL                       

Keep arms close to body and go slow.

TRICEP KICKBACK       

SHOULDER PRESS       

LATERAL RAISE           

KNEELING ARM ROW   

TOE RAISE                      

LUNGES                         

 

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

 

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

3 x 10    @ 30 sec R.I

As above holding Dumbbells

 

If you are not sure of any of the above please let me know and I can explain. You should be attempting to get these done at least three times a week.