While he's missing the pool he's making sure he's staying in top-form for when he can hit it again. And he's taking Men's Health to his garage to walk us through his 20-minute, no-equipment bodyweight workout called "The Swimmer" that you can do at home or in any location. (He does recommend grabbing an exercise mat or yoga mat.)
"The philosophy and purpose of the workout is to maintain body weight strength, core stability and the fast twitch fiber in your legs," says Simspon. "A lot of us can't get in the water right now and certainly can't get into the gym, so we're gonna try and replicate some of those motions right here on the mat."
The Workout
Warmup 1 minute, Jumping Jacks 1 minute, Butterfly Jumps
"Just a standard minute of jumping jacks, then we're going to movie into butterfly jumps, which are double over arms swings mixed with a double leg jump," says Simpson. "The butterfly should have a nice fluid, rhythmic motion to it, kind of like you would in the pool."
Cycle #1: Upper Body Strength 20 Pushups 10 V-Ups 10 Spiderman Pushups 10 V-Ups 1 minute Plank Repeat 2 times
Spiderman Pushups: "Going into our spiderman pushups, we want to make sure that our knees are touching our elbows every time," says Simpson.
Plank: "You want to make sure you keep a nice straight line from the very top of your head all the way down to your heels," says Simpson as he holds his plank.
Cycle #2: Legs & Core 20 Squat Jumps 30-second Side Plank 20 Single-Leg Jumps 30-second Side Plank Repeat 2 times "For this cycle, we're working on fast twitch fiber motions in the legs and getting a little bit of core and obliques going," says Simpson.
Squat Jumps: "You want to use your arms to push yourself away from the ground, so you're ascending as high as possible every time," says Simpson as he does his squat jumps.
Side Plank: "If you want you can raise your arm up for more stability, or you can move between under the armpit and back up into a nice straight line, " says Simpson. "Keep your shoulder and lat nice and stable, really working through the bottom side of the abdomen."
Single-Leg Jumps: "Gently touch your knee to the floor on these single leg jumps every time," says Simpson. "As soon as your knee hits the ground, blast back off onto the other leg."
Final Blast 10 Burpees, 1 minute Repeat 2 times "Now that we've really woken up all aspects of the body, I'm going to be finishing with a really short blast finale," says Simpson. "Begin in a plank position, starting with a pushup, bringing your knees to the backside of your tricep, straight into a jump with your arms trying to touch the ceiling."