Free personalized workout plan

The Swimmer

By Luna Collacchi

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

76 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Do not perform this workout in proximity of a race or during competition season.

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Equipment

Bands, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

76 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Do not perform this workout in proximity of a race or during competition season.

Show More

Equipment

Bands, Bodyweight, Cable, Dumbbell, Kettlebell, Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press3 sets8 reps60s
-85% load
2. Glute Kickback
Glute Kickback
3 sets8 reps60s
-Per leg
3. Kettlebell Deadlift
Kettlebell Deadlift
3 sets8 - 10 reps60s
-30kg
4. Lever Chest Press
Lever Chest Press
3 sets10 - 12 reps60s
-85% load
5. Band Pull Apart3 sets10 - 12 reps60s
-80% load
6. Lat Pulldown3 sets8 - 10 reps60s
-85% load
7. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
-
8. Incline Reverse Dumbbell Flye
Incline Reverse Dumbbell Flye
3 sets10 - 13 reps60s
-85% load

Date Created: 1/4/19, 2:09 PM


Last Updated: 8/17/20, 4:38 PM

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