If you typically do dryland training in a gym, a home workout may seem like an easy alternative — no weights and minimal equipment make for an easy workout, right? Wrong! If you have a Swiss ball, you can get a killer workout at home and still make progress toward your swimming performance goals. 

Swiss Ball Dryland Workout

This workout hits your full body in just 30 minutes, using the versatile Swiss Ball to help you build stability and strength via low-impact exercises.

Dynamic Warm Up

Perform 15 seconds of each exercise.

  • Jumping Jacks
  • Cross Jacks
  • Dynamic Hamstring Stretch
  • Swiss Ball Arm Circles
  • Swiss Ball Backstroke
  • Swiss Ball Pelvic Tilts
  • Swiss Ball T, Y, I, W

Main Circuit 1

10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.

  • Swiss Ball Push Ups
  • Bent Knee Bridges
  • Swiss Ball Hand to Feet Pass

Main Circuit 2

10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.

  • Swiss Ball Decline Push Ups
  • Straight Leg Hip Bridge
  • Swiss Ball Stir the Pot

Main Circuit 3

10 reps of each exercise. Complete 3 rounds, with minimal rest between rounds.

  • Swiss Ball Push Up to Knee Tuck
  • Swiss Ball Lying Crunch
  • Swiss Ball Flutter Kicks

Cool Down

  • 10 Reps Swiss Ball Alternating Supermans
  • 10 Reps Swiss Ball Spinal Twist
  • 20 Seconds Shoulder Stretch on each arm

Related: 10 Swiss Ball Dryland Exercises for Swimmers

Try this workout — or build your own workout in the MySwimPro app! For more dryland training workouts and tips, check out our YouTube channel

Related: 15 Low Impact Dryland Exercises for Swimmers

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