Exercises

Here are some tips that can help swimmers maintain a happy and healthy body...
WHOLE TEAM WARM-UP

NOVICE GROUP >>> 15 minutes of aerobic activity
SENIOR & AGE GROUP >>> 20 minutes of aerobic activity

NOTE: Aerobic activity can include running, jump rope, jumping jacks, stairs or anything that gets your heart working above 150 beats per minute for six seconds. This can be more than one exercise, but make it as close to continuous as possible. While daily walks are great unless they are at a fast clip, they are not aerobic but do enjoy the outside when you can.

GROUP WORKOUTS

SENIOR & AGE: 10-11 of the exercises listed above under Group Workout Exercises each day getting all 53 done by Friday. You are welcome to do more each day, but need to do at least 10-11 each day. Do each exercise for 1 minute and rest for 30 seconds between.

NOVICE: 25 sit ups, 15 pushups, 40 jumping jacks (do these three times each day - spread them out)

WEEKLY CHALLENGE

How many sit ups can you do in one minute? Get an adult to count and have your parents send me the number via email. The winner of each week's challenge will have a prize mailed to them.
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BDST Administrator,
Apr 1, 2020, 3:00 PM
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