The 15 Minute Workout That Will Build You A Swimmer's Body | Men's Health Magazine Australia

15 Minutes To A Swimmer’s Body

Swimmers are known for their V-Shaped torso, endurance and strength. The good news is that you can build swimmer muscle in the winter months, without freezing in the outdoor pool. Hit this gym routine to carve some serious swimming muscle.

Floor crawler

2 min

3 x 30sec

Straight in at the deep end: get down on your hands and knees, holding two dumbbells. Crawl forward, lifting the weights as you go. This simple move will torpedo fat, bringing your abs to the surface.



3 x 25 reps

This works your core and shoulders simultaneously. Lie on a Swiss ball, dumbbells at your hips. Push the weights overhead as you crunch up. Stabilising your body on the return will intensify the calorie cut.

Swimmer’s band-pull


3 x 14 reps

Attach a resistance band to a fixed point in front you. Bend forward and pull it toward you, elbows bent as if practising the front crawl. This hits you square in the lats and shoulders.

Renegade press-up


3 x 10 reps

Sink into a press-up, hands on dumbbells. Follow each press-up with a one-arm row, alternating sides, to target your chest and back. The push-followed-by-pull movement will broaden your torso quickly.

Dumbbell swing


3 x 12 reps

Now for a deep fat-burner. Bend your knees and hold a dumbbell between your legs. Swing it above your head, thrusting your hips. This should really fire your glutes; don’t let your arms do all the work.

Dumbbell squat jump


3 x 16 reps

Holding a pair of dumbbells, squat until the weights kiss the floor, then jump, driving your arms up. This destroys calories and builds your shoulders. Time! Swimmers come in, your 15min are up.

This article originally appeared on Men’s Health UK.

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