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10-20 minutes

10-20 minutes

9 Seasons

Novice You Are Your Own Gym vol 1/ 2, 90-Day Challenge level 1, Focus 15, Suspension Training, Bodyweight Training 2.0 (1D8R), and all Sport Complexes without tutorials.

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10-20 minutes
  • Tutorials- Swimming Complex 1

    Episode 1

    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

  • QW - Swimming Complex 1

    Episode 2

    1 Complex with 3 Exercises
    No Equipment

    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

  • Tutorials- Swimming Complex 2

    Episode 3

    Prone S Reach
    Prone Scorpion Kick
    Pullovers (this exercise can be replaced with pull ups)

  • QW - Swimming Complex 2

    Episode 4

    1 Complex with 3 Exercises
    Equipment: bench and dumbbell (optional)

    Prone S Reach
    Prone Scorpion Kick
    Pullovers (this exercise can be replaced with pull ups)

  • Tutorials- Swimming Complex 3

    Episode 5

    Roll Outs
    Cross Body Draw
    Streamline Twist

  • QW - Swimming Complex 3

    Episode 6

    1 Complex with 3 Exercises
    Equipment: ab roller or towel on smooth floor

    Roll Outs
    Cross Body Draw
    Streamline Twist