Dry Land Swimming Workout – Core Strength

For the past few days Swim Now has been posting a dry land workout to help inspire swimmers around the world to build their functional strength. With most swimming pools closed for business, we wanted to offer an alternative to swimming, focusing on a different muscle group each day.

These workouts are designed to use body weight only, so there’s no need for gym equipment, although we might include household objects in some exercises to add resistance.

The workouts provided are for informational purposes only.

Core Strength Focus

Today’s dry land workout focuses on core strength, we’ve got 6 exercises that target different areas of the stomach muscles and lower back, to build a solid core. We recommend starting with 40 seconds of exercise with 40 seconds of rest, then reducing the rest as you move through the 2nd, 3rd, 4th and final round. The total workout should only last around 30-minutes, that’s only 2% of your day, so what are you waiting for? Let’s do this.


Full Workout:

1 – Walking Plank
2 – Twisting Plank
3 – Ab Crunch
4 – Ab Crunch with twist
5 – V-Sit Roll backs
6 – Mushroom Hold

-1st Round -40 seconds work – 40 seconds rest
-2nd Round -40 seconds work – 30 seconds rest
-3rd Round -40 seconds work – 20 seconds rest
-4th Round -40 seconds work – 10 seconds rest
-5th Round -40 seconds work – no rest

Total workout time is 30-minutes, that’s 20-minutes of exercise and 10-minutes resting

If you struggle reducing the rest just keep the rest at 40 seconds but make sure you complete all 5 rounds.

by Alistair Mills

In 2016 I saw an opportunity for a new swimming company that did things a little bit differently and here we are almost 4 years later, having built a family of teachers and clients that we are all really proud of.

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