The Michael Phelps Inspired Workout (Shoulder’s, Lats & Core)

Contributor

Ever notice how ripped up these olympic swimmers are? Take a look at Michael Phelps and Ryan Lochte:

michael-phelps-body1           lochte abs

You don’t get those types of bodies from just jumping in the pool and swimming.

Sure these athletes were probably born with some awesome genetics and out of this world flexibility but that does not mean that these two do not bust ass in the weight room.

Phelps weight training  lochte weights

“You know I’m a Michigan State Wrestling Grad.  During my time at MSU, I trained the Swim Team as a S&C Intern.  And let me tell ya, Swimmers do not have an an off-season.  During the summer is when they’re grinding the hardest, pushing the most weight, and grinding to blow past their potential.  Since then, I’ve taken lessons and grueling exercises that I now use to this day for lean muscle gains.”

I got some cool ones to show you today that will seriously help your physique. Cut up  your shoulders, get those crazy back muscles and chiseled abs with this Upper Body Shred swimmer workout.

Here we go. This intense swimmer workout should take you no longer than 45 minutes to complete and you will be training your:

Shoulders

Back

Core

Metabolic Conditioning

The Warm Up: (3-5 minutes) 

To see exactly how to do each exercise click the link and be taken to a video description!

In-Line Elbow To Ground                  1 Set X 10 Reps each side

Bottom Position I’s Y’s & T’s           1 Set X 5 Reps each way

Band Shoulder Hangs                       1 Set X 20 sec each arm

The Workout (18 minutes) 

How you do it: 

Set up all 5 stations before starting this workout it will save you time.

You will go as hard as you can (lock-it-in) for :40 seconds @ each station

Rest only :20 seconds in between stations (move fast)

Go through all 5 stations. That’s 1 round

Rest only 1 minute in between rounds

Complete 3 full rounds

The Times: 

40 seconds on, 20 seconds off

Go from Station #1 ==>Station #2==> Station #3 ==>Station #4==> Station#5

**3 Rounds, Resting only 1 minute in between rounds

The Stations: 

#1) Hand Over Hand Sled Drag 

How you do it: 

Put a good amount of weight on a sled, take a rope and tie it to the sled

Start at the opposite end of the sled and grab the rope getting into an athletic position

Staying low with your chest up and back flat pull the rope to you as fast as you can

Use a weight that is challenging and makes you have to pull the entire :40 seconds

What it works: 

Lats, core, forearms, conditioning

This will keep your entire body burning as you pull with your back muscles. It’s tough as hell to stay in position the entire time because your core will be under stress the entire time. Lock in and pull that sled!

#2) Sled I’s Y’s & T’s 

How you do it: 

Get suspension straps and tie them to a sled. This time use a lighter weight

Bend down in an athletic squat position

Stand up fast with your back flat. Keeping your arms straight pull them simultaneously over your head making an I.

Repeat that only the next time create a Y

Repeat and make a T

What it works: 

Front and Back side of the shoulders, conditioning

I love this one for the rotator cuff action you get. The back of your shoulders will be screaming and your back will feel jacked. This is a great one for injury prevention and conditioning!

#3) Two Hand Rope Jump Slams 

How you do it: 

Tie a rope arounds anything stable.

Holding the ropes with your palms facing down, take the rope overhead as fast as you can

Bring the ropes back down and try to “shake the earth” landing in an athletic stance (back flat, chest up)

Repeat and keep going all out until the time is up (Lock-it-in!)

What it works: 

Shoulders, core, conditioning

This is just a good old fashioned ass kicking. There is not much form to it other than keeping your chest up. You should be completely out of breath when the :40 seconds is up!

#4) Inside Circle Rope Slams

How you do it: 

Tie a rope arounds anything stable.

Hold the ropes with your palms facing down

Staying in place with your chest up, move the ropes toward the midline of your body and make big circles

Repeat and go all out for :40 seconds.

What it works: 

  • Rear Delts, conditioning

Once you figure out the motion you need to bust ass and go all out. Your rear delts, grip and core will be on fiyah!!!!

 

#5) Outside Circle Rope Slams 

How you do it: 

Tie a rope arounds anything stable.

Hold the ropes with your palms facing down

Staying in place with your chest up, move the ropes toward the midline of your body and make big circles

Repeat and go all out for :40 seconds.

What it works: 

Pecs, rear delts, conditioning

Very similar to the inside circles only this time you are incorporating a different angle and involving the pecs a little bit more. Who doesn’t want more pecs right?

The Finisher! 

Rotate back and forth between these two brutal exercises.

Exercise #1: 3 Way Hanging Ball Raise 

Exercise #2: V-Sit Holds 

Descending Time Rounds:

Round 1 = 30 seconds @ each

Round 2 = 25 seconds @ each

Round 3 = 20 seconds @ each

NO REST IN BETWEEN ROUNDS !

So now you’re ready. Add this swimmer workout to your weekly routine and watch your abs get sliced up, your shoulders become boulders and your whole entire body looks like an under armor model!

Chase It!

More readings: 

The 25-Minute Home Workout to Flatten Your Stomach

Best High-Intensity Cardio Workouts to Do in 20 Minutes

The Best Exercises You Can Legit Do at Your Desk

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