Kickboxing and Back Routine for Swimmers:Build Endurance and Strength

Kickboxing and Back Routine for Swimmers:Build Endurance and Strength :

Every swimmer knows that training out of the water is as important as in it ,and having strong back with explosive endurance will help you gain distance and makes you invulnerable .
Today we're doing kickboxing exercises combined with back strength exercises ,you don't need a boxing bag ,choose a point were you throw your punches ,keep your back tight in every movement .
Now prepare your water bottle your favorite playlist and LET'S GET INTO IT!

Warm up (20s):
1-Arm circles
2-Front reach +arms stretch (reach with your two hands a point in front of you extend your arms forward ,then all the way back opening both hands stretching your chest)
3-Side bend
4-Torso twist
5-Walkdown (walk with your hands from a standing position to a push up position then backward)
6-Slow high knees
7-Slow Butt kicker
8-Jog in place
9-Jumping jacks

Kickboxing + Back strength routine:
We're doing three rounds  of 6 exercises of kickboxing ,2 abs exercises and  4 sets of a strength exercise .

Round 1:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross
2-Jab,jab,cross,hook
3-Jab,2x upper cuts
4-Jab,cross ,2x ducks
5-2x jab ,2x upper cut ,2x hooks

Abs :12 rep
1-Side plank knee front kick (left and right side)

Strength :
A-Bent over reverse flyes [12 to 25 reps ,4 sets,1 minute rest]

Round 2:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,2x knees
2-2x shin block(front leg),2x knees (back leg)
3-Jab,jab,upper cut ,knee
4-2x shin block(front leg),2x shin block(back leg)
5-Knee,2x hooks,knee

Abs:
1-Toe touch crunches

2-Back bow

Strength:
A-Pull ups [6 to 10 reps,4 sets,1 minute rest]

Round 3:
Kickboxing:20 seconds on ,10 seconds off starting with the left side
1-Jab,jab,cross,front kick
2-front kick,knee,2x upper cuts
3-Shin block(front leg),front kick (back leg),2x hooks
4-Knee
5-Jab,cross

Strength:
A-Dumbbells rows [15 to 20 reps ,4 sets,1 minute rest]

B-Dumbbells shrugs[15 to 30 reps,4 sets,1 minute rest]

Cool down (20 s):
1-Toe touch stretch
2-Standing quad stretch
3-Inner thigh stretch +arm cross stretch
4-Wide legs forward fold
5-Downward dog
6-Child pose
7-Supine twist stretch

And it's done ! awesome job guys ,hope you liked this routine ,drink lots of water ,eat healthy and have a good sleep ,see you next time .Peace.