How to set up a swim cord at home

The set comes with a loop of about 6 in (15 cm). It holds the cord to a door handle or around a radiator in about two minutes.

Step by step

1. Choose a solid anchor: a door handle, or a radiator.
2. If it is a radiator, make sure it is off and cold before you start.
3. Put the loop on the anchor.
4. Run the cord through the loop.
5. Step back until the cord is taut, hold the hand paddles and begin.

What not to do

• The loop is a loop, not a hook. It does not go over the top of a door.
• Do not use a radiator that is on or hot.
• Do not use a worn cord or a worn loop.

Before every session

Check the cord and the loop for wear. Check that the anchor is solid and does not move. If something hurts during an exercise, stop and talk to a qualified professional. The cord is made of natural latex: do not use it if you have a latex allergy.

Then train

With the cord set, go to the six exercises. Each one is 3 sets of 10 to 15 repetitions per arm.