Swimmers
Looping clip from the Homie Fit app
Exercise · Back
Swimmers
- Strength
- No jumping
- On the floor
Difficulty
Intermediate
Standard set
30 s
Intermediate level in the app
Calories
≈ 49kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Lie face down with your arms and legs extended.
- 2
Lift your chest, arms and legs slightly.
- 3
Flutter opposite arm and leg up and down.
Keep your gaze down to protect your neck.
Muscles worked
- Back
- Shoulders
- Glutes
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 21 | 25 | 29 | 33 |
| 10 min | 41 | 49 | 57 | 65 |
| 20 min | 83 | 98 | 114 | 130 |
| 30 min | 124 | 148 | 171 | 195 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
Keep exploring
- ExerciseBulgarian Split Squat: Form, Muscles and Reps
- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
