let's warm up the shoulders with shoulder twists
one hand facing up and the other down and alternate
to warm up the lower body let's do good mornings to squats do that a couple of
times keeping your back straight and a small bend at the knees when doing the good morning
now do twist to warm up the core muscles the ones that help you twist and freestyle and backstroke
now we'll do lunges with a twist to warm up the glutes as well as the
core do it slowly and controlled twist to the side of the leg that you have in
front
let's continue with hip circles while keeping your core tight to make sure you
have your core tight while still breathing normally you can do very light gut punches
while you're still breathing through your nose do hand raises
and then alternating arm swings just to finish up with warm up you should still keep a tight core
go to a pike position and do pike push-ups
focus on keeping the knees straight and the shoulders tight
now get into a plank position and walk a little forward with your feet and then back your hands
should stay in the same place your core should be tight breathe through your nose if you can if
this is too intense you can breathe in through your nose and breathe out through your mouth
go as far back as you can while feeling like you're still in control
keep going a little longer the next exercise is called worms now it's the feet that stay in place
and the hands will walk back until you meet the feet and stand up now touch the
floor with your hands again and walk your hands forward while keeping a tight core
but still breathing in through your nose again go as far as you can while still feeling in control
on the last worm you stay in a plank position and engage the core while you slowly lift
one leg hold it for two seconds and then change legs let's take a short rest while you watch this
ad and skip it when you're ready to go again get in a four points position and stretch one leg up
and the opposite arm and hold it for two or three seconds this is a balancing exercise
especially if you don't engage the core correctly so focus on one point on the floor
tighten your core and stretch one leg and the opposite arm the slower you do this movement the
better
you can keep doing that or do this variation a little more advanced while you hold your arm in
front and leg up twist to one side hold it for a second and twist to the other side do that
three times to each side and then change the leg and the arm and do the same thing
this exercise works most of the core
muscles
now continue into bare extensions the knees don't touch the floor remember to keep a tight core
otherwise this will become a shoulder workout but keep breathing through your nose if you can
this is great for breaststroke and butterfly since you use
much of the same muscles in a flow type manner
now turn around and face up and do a reverse plank
if this hurts your shoulders hold the bridge position instead with your shoulders on the ground
now let's go into one legged bridge hold that right leg straight
and lift the hips like so and the left leg stays on the ground
now let's raise that right leg higher until it's pointing up to the sky
and raise your hips if you can't do this position stay in a bridge hold keep the glutes very tight
let's change sides now the right leg stays on the ground
and you stretch out the left leg and lift your hips up and down
now raise the left leg higher and do another three hip raises
now we will go into a plank position from here we will roll and raise one hand up and then
keep rolling to end in a reverse high plank now come back to the middle and do it to that side
now stay in a plank position and do knee to elbow
right knee tries to touch the left elbow and vice versa
we have another short rest after this so keep going 10 more reps keep breathing through your
nose
let's take a short rest while you watch this ad and skip it when you're ready to go
again now we will work with a yoga brick don't worry if you don't have one
you can use a book or a water bottle and you can do the next exercise on the floor do a hollow rock
hold on the brick or on the floor for 20 seconds ideally your arms should be in a streamlined
position
if you have an object grab it and pass it from one hand to the other
while doing reverse snow angels this exercise
is great for the shoulder stabilizer muscles and the lower back try to raise your head a
little
now change the direction of the object
and stop we will do another shoulder and core exercise watch how it's done first
and then do it yourself in high plank put the object on the floor at the level of your head
and then grab it raise it forward and then put it behind your back grab it from the lower end then
extend it to the opposite side thread the needle and then to the front and back on the ground we
will start with the right arm tighten your core slightly for this grab the object present it in
front put it on your back grab it from the lower end opposite side thread the needle to the front
and back on the ground without taking a rest do that to the other side present it on the back
grab it opposite side thread the needle front and back down let's do one more round ready go
change arms
let's take a short rest while you watch this ad and skip it when you're ready to go again
now you have two options you can continue your workout by clicking on this video
or you can finish up by stretching with me on this video see you there swim fast
you