20-minute workout in the pool, which will help you get rid of extra calories

Imagine that due to some injuries you can not run or do intense interval training. All that remains to you - it exercises in the pool. But usually the pool - it's a long and sometimes tedious. In addition, the calories burned not so much. What to do? Try this 20-minute workout on a network of specialists Equinox clubs!

Swimming pool - is a universal fitness studio for those who know the right exercises. Coach Dan Dailey (Dan Daly) has developed a special training session with a tripartite approach, designed for professional swimmers, triathletes and general fitness enthusiasts that improves aerobic capacity by increasing efficiency, endurance and strength.

This 20-minute workout consists of a small "dry" warm-up and exercises in the pool. As a result, you get a set of exercises with high intensity and low-traumatic. Swimming - a volumetric training not linked to a heavy load and engage your entire body. It serves as a perfect complement to the usual activities on the ground.

Before you perform this exercise on their own, be sure to take a few private lessons with a coach who It will teach you the proper use of auxiliary equipment (shovels and Kolobashkin) and explain the implementation of the technique exercises "dolphin".

Distance to amenities can be adjusted depending on the size of your pool.

"Dry" part (2-3 minutes)

Exercise "outstretched cobra"

The difference between the exercise of the classic "Cobra" is that the hands rest on the floor at chest level, and extended along the body. Take the starting position: lie on your stomach face down, legs straight, arms extended at your sides, palms down. Then strain the muscles bark, buttocks and lower back so that off the ground chest and legs at the same time raise your arms and turn them palms up. Hold this position for a few seconds and return to starting position. Perform 10 repetitions.

Exercise "scissors"

Take the starting position: lie on your back, legs straight, hands tucked under pelvis. Lift one leg up and then lower it while lifting the other foot. Alternate legs, stopping just a few seconds in the starting position. During the exercise, be careful not to lower back off the floor. Perform the exercise for 30 seconds.

streamlined squats

Stand in a streamlined position: arms stretched up on his head, one hand covering the second (as if you were going to dive). Continuing to keep your hands over your head, get down into a deep squat. Perform 10 repetitions.

Link using Expander

This exercise is performed in different ways. You can stand on the expander, to take his ends and raise your hands around, trying not to bend. Perform 10 repetitions.

Warm-up in the pool (2 minutes)

Swim any style

You should choose any style of swimming and swim 50 meters. Number of strokes before again breathe the air, it remains your choice.

Diving board

Take the board and swim 50 meters.

Swimming with blades and Kolobashkin

Pinch Kolobashkin between your legs, put your hands on the blades for swimming. Swim, trying to keep his balance and not to miss Kolobashkin 50 meters.

The main part (13 minutes)

Freestyle acceleration using vanes and Kolobashkin

Start slowly and gradually build up speed, trying every new interval swim faster than the previous. Perform 4 sets of 50 meters. Rest between intervals should be 30 seconds.

Jumping into water and freestyle sprint

Start with streamlined diving. Perform a deep squat with his hands raised up, then abruptly jump out ahead as if you are coming from a wall. Then, freestyle swim 25 meters. Then follow the 5 push-ups at the pool, rest 30 seconds, proceed to the next approach. All you need to do 4 sets of 25 meters.

Exercise "dolphin" in flippers

During the kick must be connected. Rest between sets of 20 seconds. It is advisable to use a monofin, because with them it will be easier to learn how to perform this exercise. All you need to do 4 sets of 25 meters.

The hitch (3 minutes)

At the end of a workout safely swim freestyle 90 meters.