Swimming is easily one of the best full body exercises you can perform, no matter your age or fitness level. If you’re looking to get more out of your routine, take 12 minutes to train out on dry land. Since swimming is a full body sport, you’ll have to train your total body. These swimming exercises cover all the muscles you need to help you go the extra distance in your swims.

Equipment Needed: Interval Timer (Gymboss is a free app download), 1 set of medium weights(8-12 lbs), 1 light weight (5-10 lbs), bench or soft surface.