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Swimming exercises in the Total Gym



It's time to channel your inner athlete, tune in some of your favorite songs, and prepare for an entertaining float training session in the Total Gym. Grab your water bottle, towel and weights and get ready to work up with lower and upper body exercises!

Warm Up

• Arm circles forward and backward (10 circles and both directions)
• Waist circles (5 to the right and 5 to the left)
• Knee to the chest (10 reps per leg)
• Jumping Jacks (2 sets of 10 each)

Lower Body

Squats with Hand Weights Practice Variants

• Disconnect the pulley from the gliding board and slide the gliding board halfway upwards. Spread the rails slowly as you go Set to the lower edge facing away from the tower.
• Place your feet toward the top of the squat stand, shoulder width apart, and slowly sit back to make sure your head is fully supported.
• Grab hand weights of 5 to 8 lbs.
• Slowly lower the gliding board by bending your knees and hips 90 degrees. Press your feet into the perch stand, making sure that your knees are passed over your feet throughout the movement. Lift the weights with your palms inwards and parallel upwards and continue to squat.
• Add variations by stretching your hands along the sides and joining them over the chest area. Imagine hugging a beach ball while bringing your hands together over your chest.
• Perform two sets of ten to twelve repetitions with a short break in between.

Plyometrics with Variations

• Bring the rails to a medium level.
• Separate the pulley from the sliding board, push the sliding board up to halfway up the rails, slowly spread the rails as you sit to the lower edge away from the tower.
• If the supine position is neutral, slowly lower the gliding board by bending the knee and hip to approximately 90 degrees.
• Quickly push your feet into the perch stand to accelerate the rails as you bounce off the squat with a jumping motion.
• Land quietly on the squat stand while braking through the range of motion.
• Make sure your knees are over your feet and make sure that the sliding board hits the tower during the jump phase of the exercise. Integrate the arms by tipping back towards the turret while pressing the feet off the perch stand.
• Boost the challenge by having one foot on the squat for a one-sided exercise while letting go of the same foot and landing gently on the squat. Make sure you perform this one-sided plyometric exercise on each leg.
• Perform two sets of ten to twelve repetitions with a short break in between.

Bodyweight Clock Longe

• Stand with feet together, shoulders back and core secured.
• Lift your right leg off the ground and take a big step forward. Lower the body to the floor until the upper right thigh is parallel to the floor and the knee is at a 90 degree angle.
• Smooth the body by pushing it up through the right heel and returning to the standing position.
• If we throw ourselves at the clock, we will combine three lunges into one.
• Start with a forward lunge, then return to the stance, side lunge, and backward lunge to return to the standing position.
• Remember to repeat in the opposite direction.

Russian Hand-Weighted Turn

• Spread hip-width apart with your knees bent and your feet flat on the floor.
• Sit halfway up and place your hands right in front of you.
• Arms should be straight, palms together and chin up and down from the chest.
• Take a hand weight or medicine ball for more challenge.
• Inhale deeply and slowly while turning your upper body to the right without changing the angle of your upper body from the ground.
• Inhale and slowly rotate the upper body back to its starting position. Repeat on both sides.
• For a greater challenge, lift your legs.

Upper Body

Swimmer Exercise

• Grasp the grips and pull the gliding board halfway up the rails.
• Stand on top of the tower, spread the sliding board and anchor the handles towards the top edge. Lie with your chest near the top of the sliding board.
• When the cables are stretched, bring the legs slowly to the gliding board. Knees can be bent or stretched.
• Hands reach down to the pulleys with their palms.
• Maintain a slight flexion of the elbows, and guide a handle in an arc motion to the side of the hips, down and back. Slowly return the hand to its starting position.
• Change sides or repeat with the same arm.
• Perform two sets of ten to twelve repetitions with a short break in between.

Backward flight with back extension

• Grasp the handles and pull the gliding board halfway up the rails.
• Stand on top of the tower, spread the sliding board and anchor the handles towards the top edge. Lie with your chest near the top of the sliding board.
• Slowly put your legs on the gliding board while tensioning the cables. Knees can be bent or stretched.
• With your hands up towards the pulleys, with your thumbs pointing at the rails.
• Bend your elbows slightly and push the handles parallel to the sides of the fuselage outwards and backwards. Lift the head and upper chest slightly from the gliding board to the top of the movement. Maintain the tension in the cables and slowly and in a controlled manner return to the starting position.
• Perform the movement with your hands. Pull the shoulders back up in the movement. Maintain neutral wrists.
• Stop exercising if pain is in the lower back or shoulders.
• Perform two sets of ten to twelve repetitions with a short break in between.

Biceps Curl with Abdominal Variations

• Grasp the handles and pull the guide board halfway up the rails.
• Stand on top of the tower, spread the sliding board and anchor the handles towards the top edge.
• Lie prone with the chest on the top half of the gliding board.
• Place your elbows, palms up, towards the top of the gliding board, and reach for the pulleys with your hands. Knees can be bent or stretched.
• When placing neutral scripts and elbows on the gliding board, pull the biceps together to pull the handles up to the shoulders. Maintain the tension in the cables and slowly and in a controlled manner return to the starting position.
• Concentrate on maintaining the elbow positions on the slide board.
• Add a variation by using only one arm at a time, alternating between the other arms during the exercise.
• Bend your elbows lightly to protect the joint and strain your biceps.
• Perform two sets of ten to twelve repetitions with a short break in between.
After completing a Total Gym Swimmer workout and feeling strong, grab your suit, goggles, and kickboard and hit the pool or the sea. Swimming is a great sport as it has little impact, protects the joints and is a healthy activity for people of all ages!

Do you swim regularly and prefer to work out in the Total Gym to increase your strength and endurance in the water? Do not hesitate to contact us by e-mail, Facebook or Twitter. We'd love to hear from you!

Have a nice summer and keep going,
Cara


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