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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Olympic Swimming Workout & Ryan Lochte’s “Strongman” Training

The Olympics may be over, but you can still get some workout inspiration from your favorite athletes! A few weeks ago we had “Bombshell Olympics” at my bootcamp and incorporated 1-2 new sports or athletes at each workout. One of the most popular workouts was a swimming-inspired workout with actual workouts from Natalie Coughlin and Ryan Lochte. I was familiar with Natalie’s workouts and have done them before and they are great to build overall muscle tone with emphasis on shoulders and core. Ryan Lochte follows a “Strongman” workout which is a lot like Cross-Fit or bootcamp and involves lifting heavy weights, doing plyometrics and doing things with home-made equipment such as tires, sandbags, etc. We already do a lot of these exercises at Bombshell Bootcamp – so our participants were happy to hear that Ryan Lochte does a similar workout to be gold-medal ready!

Olympic Swimming Workout Inspired by Ryan Lochte and Natalie Coughlin

*Warmup: Run/Walk 5-10min before each circuit.

From Natalie Coughlin’s Workout (click for video):

  • 20 I-Y-T Shoulder raises with resistance band (or use 5-10lb weights)
  • 30 Genie Squats (low squats with arms crossed out front)
  • 30 Slow motion walking lunges (bring knee up in front)
  • 20 Tricep pushup to rotation (alternate rotating left/right)

From Ryan Lochte’s “Strongman” Workout (click for video):

  • 20 Bent over rows with a weight plate (15-30lb depending on your level)
  • 20 Chest press on back with weight plate (”    “)
  • 30 Burpees
  • 20 Sandbag squat to shoulder press (use 15-30lb bag)

*Repeat both of these workout circuits 1-2 times then finish with 10-15 minutes of core including planks.

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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.

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