Strength between swims
Two simple full-body workouts with dumbbells. Pick one, press Start, and the timer walks you through every move, every round and every rest. Pick a weight that makes the last two reps of each set feel hard but clean, and keep the form tidy.
Choose a dumbbell where the last two reps of each set are hard but your form stays clean. If your back rounds or you start swinging the weight, go lighter.
The beeps play over your music or podcast without stopping it. On an iPhone, flip the ringer switch to ring or the beeps stay silent. The screen stays on while the timer runs.
Lower the weight slowly and do not rush the reps. Stop any move that causes sharp pain, and check with your doctor first if something feels off.