I'm Holly Del Rosso, and this is home exercises for swimmers. If you're a swimmer, you probably have a really strong toned athletic body. These two exercises I'm gonna show you guys are gonna really work on strengthening and defining at your own home. So we're gonna get on the ground, arms are gonna be up and in almost like a field goal position. You're gonna lift your arms and your legs up at the same time, hold, and come down. This is working your glutes, your hamstrings, your shoulders, it's working your entire body. The key muscles that are used for swimming are gonna be used in this exercise. Squeeze, hold and come down. Really squeeze your shoulder blades down, back and together. Nice job guys. For best results, make sure you do this two sets of 25 three times a week. For our second home full body exercise for swimmers, we're gonna do a side chop with a medicine ball. You're gonna take the ball is gonna go over your head, rotating your feet, bending your back knee, come down to the opposite side. Rotate, come back up, arms up over head, bring it back down. Make sure your abs are completely flat in this exercise. Nice job guys. For best results, do each side for two sets of 20 reps three times a week.