Workout 3: Swim & Arms

Swimming with a Pull Buoy
-Freestyle for 10 min
-50 m Sculling
-2x 500 m
-3x 200 m freestyle/backstroke (switch every 50 m)
-3x 200 m fast/easy mix
-Sculling cool down

Weight Training
3x 15 Standing Alternating Lat Pull Down
3x 15 Seated Lat Pull Down
3x 15 Shoulder Presses
3x 12-15 Tricep Pull Down
3x 12-15 Bicep Curls
3x 20 Bosu Toe Tap Bicycles
3x 10 3 Point Bosu Med Ball Hits (1 Rep= Balance on bosu [Beginner: lightly place feet on floor. Advanced: feet up], bring medicine ball up, touch chest, extend it left, touch chest, extend right, touch chest)


2 Responses

  1. About how long was this workout? Looks like a good one I could use. Anytime I can throw in a little work on the Bosu I am smiling. Kinda. ๐Ÿ™‚

  2. The swim took me about a half hour and the weights I’d guess 45 minutes? I forgot to note the time for that : /

    And I love the bosu! ๐Ÿ™‚ it’s such a fun thing to work out with ๐Ÿ™‚

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