30 Minute Dryland Workout For Swimmers | No Equipment

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Instagram: / ashozda
This is complete dryland routine from warm up to warm down. The 30 minutes are broken into 6 separate workouts as follows:
3 Minutes - Dynamic Warm-up
5 Minutes - Core
6 Minutes - Full Body High Intensity
7 Minutes - Lower Body Strength
6 Minutes - Upper Body Strength
3 Minutes - Static Stretch Warm-down
If you like the layout of this workout, you have my invitation to check out more content on The Apollo Athletic.
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[@TheApolloAthletic]

Woohoo! 18 months later we have this workout at 77k views and 1.8k likes. I would have never guessed!

[@chingchihtung354]

Your channel is a good training partner for swimmers who can't jump into their lanes during a pandemic outbreak.

[@sweetiepiee1963]

it’s been a long time since I haven’t did dry land I almost died. This was great 👍.

[@yogarajah3434]

Seriously, this channel is underrated. I just came across this workout and it is really helpful for me especially during this pandemic and lock down. Thank you so much for uploading this.

[@TheApolloAthletic]

You are very welcome Yoharajah. Thank you for supporting the channel and I am super happy to hear you are finding it helpful. Cheers!

[@witterways3528]

You've got a great personality for this. Thanks for keeping me entertained through my workout!

[@TheApolloAthletic]

Thank you for the compliment doc. You are very welcome!

[@meriamnelson]

Thanks so much for making this video. I’m in a situation where I live far away from the pool and unable to train often so I use this a lot

[@peterjohnkendall7637]

I am in quarantine so loads of time on my hands. Soo pleased I discovered this dry land workout. Thanks so much.

[@tomlatham8482]

I unfortunately can't train at the pool right now due to self-quarantine. Finding this video, however, was an awesome positive to come from a seemingly negative situation as I'll likely come back to it even after this housebound span is over. Thank you for making it!

[@TheApolloAthletic]

Very nice to hear that you are getting good use out of it. Cheers Tom! Hope your trainings go well.

[@mackenziekallevig1287]

Awesome workout, currently a college swimmer in quarantine and this is exactly what I needed!

[@TheApolloAthletic]

Go Mustangs! 🤙

[@shannontrainor81]

This was amazing!!!🎉🎉🎉 Best workout I have done to get better at swimming, do it at least once a week helped me get ready for states and eastern board showcase, just amazing workout

[@yiwenxin6590]

This is great workout! Thank you! It is so hard!

[@hm8351]

Youve been one of my favorite resources for dryland/swim workouts for a while and i was apalled to see today that i wasnt actually subscribed,, mistake rectified lol. love your workouts keep up the great work

[@TheApolloAthletic]

Haha! Thank you for the kind words and the support Hailey. You have me wishing you the best with your training.

[@mishkachernyvsky2365]

Such a good workout

[@boblohse]

Nice video. Appreciated the mix of high intensity, variety and bonus stretching. Thank you.

[@TheApolloAthletic]

You are welcome Bob.

[@LearnEnglishWithJanice]

Great workout, Apollo! I'm a retired nurse and am training for my next aqua-bike event while in quarantine. Your video is motivating, challenging and inspirational!

[@TheApolloAthletic]

Thank you for the kind words Janice! You have me wishing you the best in your training and competition. Cheers!

[@rosariodelpedregalcastro5985]

Such a really good workout! Thank you so much!

[@TheApolloAthletic]

Thank you for the compliment Rosario!

[@excitedpuppy2564]

I started swimming classes 2 years ago, then I quit. Watching this video, I would say that it is WAY better than the swimming classes. Love your videos.

[@TheApolloAthletic]

Haha, glad to hear that you found something that you might find a bit more enjoyable 👍

[@zensurame-bo1nm]

Thanks this workout helped alot

[@mishkachernyvsky2365]

I love the soundtrack

[@Nohamostafa]

Thanks , It make significate change to my strength

[@pmikeymike]

Definitely, this is a tough but great workout buddy! You're always the best trainer! Thanks sir!!

[@TheApolloAthletic]

My pleasure Mikey!

[@jay.for.lifeeee]

This video is keeping me prepared for my state swim meet!

[@apheonixbird3368]

I used to do you during quarantine but then quit. Now that im in middle school, i am worrying that if i dont start doing high intensity dryland, i am be slower in the water. Thank you and i will do this routine every morning before school. 🎉🎉btw i subbed and with notifications on😅

[@ale4176]

Thank you for sharing your workout 😊

[@nitinsain122]

Thanks for this workout

[@DoriskleineEcke]

That was a really good workout! Thank you so much 👍

[@TheApolloAthletic]

You are very much welcome!

[@robinrausche48]

Wow! Fantastic 👏🏻

[@TheApolloAthletic]

Thank you Robin 🙇‍♂️

[@SureshJoshi-photos]

A great workout!! Thank you

[@TheApolloAthletic]

You are very welcome Joshi!

[@macioxl512]

thanks great vid :)

[@TransportNationwide]

Hey thanks for these videos. Really helping

[@TheApolloAthletic]

Absolutely. You are very welcome.

[@elvisching3868]

Nice workout with warm up and cool down , that’s great

[@TheApolloAthletic]

You are great Elvis. Cheers!

[@debralauren6618]

I love this workout. I do it really often

[@jjsworldofgaming1336]

Same! It has also been a great addition to my training 😁

[@fitnessworld4475]

Thank you brother.. Helped a lot for my druthers programs!! keep going

[@TheApolloAthletic]

You are most welcome.

[@majarrah]

Smart chap Smart Workout !

[@johannabagelius4177]

This was great!

[@TheApolloAthletic]

You are great!

[@awesomegaming4947]

Thanks this was great!

[@TheApolloAthletic]

You are great 😉

[@elebea868]

great workout. Thanks

[@TheApolloAthletic]

You are welcome Elena!

[@ginnyfigna1500]

I am also a young swimmer and I found these exercises a great addition to my training.

[@TheApolloAthletic]

Thanks for sharing Sis!

[@spicebaptiste5370]

Great vid loved it with me and my brother

[@spicebaptiste5370]

@@user-or4sf4ml9k who are you?

[@Vivian-ve1qt]

Thank you so much. I need to swim but pools are still closed and I was looking for an effective alternative. Thank you!

[@TheApolloAthletic]

You are very welcome Viviana!

[@waterloving1299]

I subscribed with modifications on. I am telling everyone about you. This is so helpful keep up the work!!

[@waterloving1299]

Notifications*

[@TheApolloAthletic]

Booya!

[@lornaoregan1316]

Really great exercises

[@TheApolloAthletic]

Thank you for the feedback Lorna.

[@appiexp9621]

Thanks for the workout

[@TheApolloAthletic]

Anytime Appie 👍

[@ImanIman-xz5xu]

Good man

[@SoyCesia]

You're the best 💙

[@tranquil_reading]

Going to participate in my 1st triathlon (1km swimming) and I really like your work-out video! I need to work on my stamina, so this is perfect.

[@TheApolloAthletic]

Wonderful! Wishing you the best in training for it. Let me know how the race goes for you.

[@zeagatt5473]

an amazing workout

[@TheApolloAthletic]

Thank you Zac 👍🏼

[@andreagaido7098]

beautiful workout from Italy

[@TheApolloAthletic]

Thank you Andrea!

[@CinematicArts_Max]

love u man❤️❤️😍😍

[@loopingbricks899]

Hehehe I found youuuu

[@Chloe-rd2pd]

me too i really enjoyed this workout especially the part where we rested

[@gracehurst4073]

could you do a pre-pool workout possibly 30 mins. btw this video and ur chanel are amazing

[@teodorsawicki4845]

Thanks for workout! Please share sth on building upper body strength. :)

[@TheApolloAthletic]

Hey Teodor! You might like to see this workout for upper body strength. kzbin.info/www/bejne/aJ3KlpqvnbSCpsk

[@Spidermoney674]

never have I ever sweated this much from a homeworkout. 10/10

[@monicazhong4421]

Great workout! Can you make a dryland workout specific for backstroke?

[@TheApolloAthletic]

kzbin.info/www/bejne/gHPXdpqvbNBgm6M kzbin.info/www/bejne/r4jLqKSPr5aIaac

[@pmikeymike]

Love to see some additional videos on nutrition as well.

[@TheApolloAthletic]

You got it! I'll add it to the list.

[@mishkachernyvsky2365]

Yeah i agree with Mikey

[@BiffyBoffBoof]

Great work, love it and do it all the time♥!!! Just wondering why you don't talk in your other videos that would really improve them.(there still good and I like them a lot)

[@TheApolloAthletic]

Some with dialogue and some without to try different things and see what you guys prefer.

[@apurvtiwary9170]

You make great videos......love from India 🇮🇳💯

[@TheApolloAthletic]

Thank you for the support Apurv. Cheers from The States 🇺🇸

[@waterloving1299]

Thank you

[@TheApolloAthletic]

You are welcome.

[@kumarvlogs121]

Really great dry land workout........from india

[@TheApolloAthletic]

Thank you my friend. Cheers from the States

[@christoffer8076]

Im on vacation, and my coach didnt give me any dry land workouts. This was great! Medium difficulity and very fun! You just got a new SUb😁

[@TheApolloAthletic]

Love to hear it Chris. Cheers to your training.

[@christoffer8076]

@@TheApolloAthletic I did the workout for the tenth time now, this is definitely my favourite:)

[@TheApolloAthletic]

@@christoffer8076 10x in two weeks!? You are crushing it!

[@redqueendynamic]

Thanks for the workout! I'm getting back into Master's after an almost 20 year hiatus...could you do a rotator cuff routine to help keep shoulders healthy? Thanks!

[@TheApolloAthletic]

Here you have it 👍 kzbin.info/www/bejne/pp-tpYCwgsStjsU

[@braulygarcia9143]

I just started working out, and I’ve been doing this video’s workouts 6 days a week for 3 weeks, now in the middle of my fourth. I’ve definitely improved my body from when I started, but I’m not sure I should do this everyday as a workout, at least later on. Do you (or anyone else in the comments) have a suggestion for what to do after I finish my fourth week? Or should I keep doing this workout? (If you need stats, I’m 15, turning 16 next month and I’m 5 ft 6, and weigh around 136 lbs)

[@TheApolloAthletic]

Hey Brauly. Thanks for the notes and cheers to your progress. You'll find your body and muscles will develop most effectivly when intoduced to new and more challenging stresses. My advice would be to introduce as much variety into your training as you can. You'll find my channel chalk full of different workouts, and KZbin even more full with other peoples trainings. Keep your trainings fresh and challenging by trying new workouts, or even multiple. Cheers mate!

[@twistyfish9890]

Did this with the whole swim team! Thanks!

[@TheApolloAthletic]

Wowza! Sounds like a lot of people tuning in.

[@mfouitah22]

This is an amazing workout😄

[@MR-yg2dl]

An Ab workout please !

[@smitaprajapati5347]

Wow sir mind blowing from today I am your fan Wow sir you are great

[@TheApolloAthletic]

Thank you for the kind words Smita!

[@GD-jw8bj]

Thank you for this workout. Do you have one for beginners? I can't do pushups neither as I have long term chest muscle injury, but do need arms muscles workout for swimming. Any recommendations please?

[@TheApolloAthletic]

Yes. You’ll find plenty of beginner workouts on the channel. Please enjoy exploring them.

[@tcgreer9782]

Do you have a forearm and/or calf workout?

[@buruhkuliah]

Keren...

[@patrickmusic1969]

thanks what a sweat

[@StarlightNocturnal]

So, Alex should I do this on the same day when I'm going to swim or put this workout between non-swimming days? Thanks!

[@TheApolloAthletic]

Hey starlight. If you are not swimming everyday, I would advise you do these workouts between swim days to maximize your energy going into each workout and the recovery between sessions. On the other hand, if you are swimming every day, it can still be effective to train with these workouts on a swim day.

[@StarlightNocturnal]

@@TheApolloAthletic Thanks for information, you doing amazing work!

[@mjerpieley1267]

correct me if im wrong but shouldn't the total amount of minutes be 32?

[@TheFunChannel_]

Hi quick question. is this a good workout to be doing everyday?

[@TheApolloAthletic]

That is dependent on your level of fitness. With that said, it does a good job of working all the main muscle groups of the body and that makes it a good workout to be doing repetitively and consistently.

[@franksinclair2137]

Hi I really enjoyed this workout but here’s a question Does this workout help you swim faster in all the strokes

[@TheApolloAthletic]

Yes. Hence the title.

[@franksinclair2137]

@@TheApolloAthletic thanks for your reply ir the best

[@nfal17]

Does this work for professional swimmers?

[@shannontrainor81]

11 year old swimmer, I love this workout. It is awesome

[@gabe2bfast]

Great WorkOut Man! Please another one but 1 hour please and destroy us...

[@TheApolloAthletic]

Thanks for the encouragement Gabe. You'll find that 1 hour work out posted as you requested. Cheers. kzbin.info/www/bejne/ppXLfICHrdSGoqM

[@gabe2bfast]

@@TheApolloAthletic Great ! Thanks a lot!

[@saivishnu4283]

What's your 50 mts freestyle timing in 50 mts pool

[@TheApolloAthletic]

23.2 was my best in my competition days.

[@omarazab0805]

I love you so much❤❤❤❤

[@hanahytham6165]

Hi I'm breast and freestyle swimmer. My competition after one month and I didn't do fitness in the last days now I am watching and doing fitness . it will benefit me or no? and three fitness days is enough?

[@TheApolloAthletic]

Hello Hana. Yes, proving your fitness with drylands training will benefit your swimming and three days each week is good to produce results over time.

[@hanahytham6165]

Thank you so much🌼

[@TheApolloAthletic]

@@hanahytham6165 You are very welcome!

[@lasalaverria]

Great! I usually dont do dry but my pool is closed by pandemic. This was hard for me but i need it. Don't you have IG?

[@TheApolloAthletic]

@a_shozda 👍

[@mishkachernyvsky2365]

Could you do a Your stroke workout, like every part of the workout is adjustable to your main stroke/event

[@TheApolloAthletic]

That might be a little tricky to include 4 stroke variations + IM + sprint + distance all in one workout. What would you think If I made individual workouts for each on of those strokes and/or distances?

[@TheApolloAthletic]

Keep an eye open for a sprinter workout soon.

[@peterningelgen278]

You got the music rights?

[@TheApolloAthletic]

The music is copyright free

[@luffy_the_monkey0909]

I did the work out and am only 12 years

[@danielfu704]

Day 1 of asking to name 30:10 the "Supermodel Stretch"

[@nickiwills3496]

A good workout but difficult to follow as some of the exercises weren't introduced. 5 seconds transitions would help. It's probably ok following on a big screen but not on a phone

[@TheApolloAthletic]

Thank you for the heads up Nicki. Is the intro style in this video what you are looking for? kzbin.info/www/bejne/g2eVeIugod2DjaM

[@nickiwills3496]

@@TheApolloAthletic that's great...so much easier to prepare. Btw...really enjoyed watching the stretching routine...on my to do list

[@TheApolloAthletic]

@@nickiwills3496 Glad to hear it Nicki. Thanks for tuning in!

[@nonokbh]

Can this be my routine instead of going to the gym and lift weights ?

[@TheApolloAthletic]

It can be a gerat start. Eventually you would do well to add varience.

[@nonokbh]

@@TheApolloAthletic Should I mix HIIT one day, and strength training the next day ? Or maybe HIIT and strength training the same day (seems extreme lol). I would like to loose fat and build muscle.

[@mishkachernyvsky2365]

I'm 10 and i swim a 100 back in 1.01.12

[@TheApolloAthletic]

Holy smokes! Keep it up my friend 👏 . It took me until I was 13 to swim a 1.01.00 in the 100 Back. Do you have really good underwater dolphin kicks?

[@mishkachernyvsky2365]

the only reason I have such a good time is because I do your workouts

[@mysticgamez6887]

What r both of u on???????? How do u do that???

[@TheApolloAthletic]

@@mysticgamez6887 We are on the Apollo Athletic dryland program 👍

[@mysticgamez6887]

@@TheApolloAthletic I better get on it then

[@saivishnu4283]

hi

[@TheApolloAthletic]

Hey there Durga 👋

[@teengamers7651]

HI IAM A BACKSRTOKER CAN YOU GIVE ME ANY SUGGESION

[@TheApolloAthletic]

Focus on building a strong core to help you keep a strong body position in the water. Hips up, chin back, rotating through the shoulders and driving a strong kick.

[@TheApolloAthletic]

And dolphin kicks. Dolphin kicks are the most important element of your race in SCY

[@JetNekko]

Ayoko ung push ups

[@TheApolloAthletic]

Which ones are those JetNekko?

[@nish0..]

Hello.. I am Nishant from India, Could you please help me ? I want to make my career.. Let me out of this toxic situation.. Please take me.. ..

[@kehui1929]

☹️

[@Quirksmith1013]

I hate Exercise. I wanna die. its a good video tho, props!