Tabata Workout Handbook, Volume 2 by Michael Volkmar

Author:Michael Volkmar
Language: eng
Format: epub
Publisher: Hatherleigh Press
Published: 2018-01-28T04:43:54+00:00

Swim Exercises

NOTE: On all exercises done in the pool, keep your shoulders underwater to maximize the resistance.

Back Stroke

With this stroke, one arm sweeps underwater from an overhead position backward to the hips, while the other arm recovers above water from the hips to the overhead position, and vice versa. The legs do a flutter kick: they move upward and downward in alternation, with some flexion at the hips and knees, and with feet pointed.

Breast Stroke

Bring your legs forward with the knees together and feet turned outward, and whip them back with a glide and a backward sweeping movement of the arms.

Butterfly Stroke

Raise both arms out of the water and lift forward together while the feet kick up and down.

Walking Lunge

Lunge under water, jumping out of the water into the next lunge.

Wall Flutter Kicks

While holding the wall, face down and kick with your legs as hard as you can.

Butt Kickers

While running forward under water, drive your heels to your butt with each step.

Wall Leg Raise

While holding a ladder or starting block, pull your legs out of the water.

Wall Mini Crunches

Anchor your calves and ankles on the wall (out of the pool) and crunch out of the water.

Wall Sprints

Face the wall at a 45 degree angle and sprint in place.

Defensive Slides

Keep your shoulders under the water and slide side to side.

High Knee Run

Keep your shoulders under the water and drive your knees up while running.

Water DB Boxer Hooks

Keep your shoulders under water and punch forward, hooking your arms in at full extension and alternating arms.

Water DB Boxer Jab and Cross

Keep your shoulders under water and alternate short, swift forward punches and short, horizontal sweeping punches.

Water DB Boxer Upper Cuts

Keep your shoulder under water and alternate short, swift upward punches.

Water DB Chest/Rear Deltoid Flies

Starting with your arms out in front of you and keeping your shoulders underwater, push and pull your arms forwards and backwards.

Water DB Shoulder Flies

Starting with your arms at your side and keeping your shoulders underwater, raise and lower your arms.

Torso Rotations

Starting with your arms out in front of you and keeping your shoulders underwater, lock out your arms and explosively rotate your entire upper body under water.

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