Hi there Junior Group!

I sure do miss being in the water and I know you probably do too! I hope you are enjoying your time at home with your families and have had a chance to get outside with some of the beautiful weather we have been having!

This week since we can't be back at the YMCA I will be posting some optional dryland activities for you to do at home. I would love to see any pictures or videos of you trying the activities. Feel free to send them to my email You may even decide to keep an exercise log or journal where you can record the amount of time and exercise activity you did! This website has a couple of good free printable options you can use! 


Dryland Monday April 6th 2020

  • Go through stretches (This should take about 10 minutes). 

  • Complete the first Well Challenge Workout video which can be found here.

  • OPTIONAL: Go for a run or walk with your family. Get outside!! 

Don't forget to check back here for more activities the rest of the week! Go Stingrays! 

*NOTE: anything that is underlined is a LINK that will take you to a different page if you click on it



Dryland Wednesday April 8th 2020

  • Go through stretches (10 minutes). 

  • Complete second Well Challenge Workout video which can be found here.

  • Play a game or do an activity outside. If you need some ideas click here! (*Note some of these activities are more involved than others, feel free to adjust or create your own activities. The goal is for kids to have at least 60 minutes of play a day*)


Dryland Friday April 10th 2020

  • Go through stretches (10 minutes). 

  • Complete third and final Well Challenge Workout video which can be found here.

  • Go for a mile run/walk outside! 

Have a great long weekend! 



Happy Easter Stingrays! I hope you enjoyed the holiday with your family. I have enjoyed seeing all your pictures of you doing the dryland activities. Keep up the great work!


Dryland Monday April 13th 2020

  • Go through stretches (10 minutes)
  • Have some fun with toilet paper as you complete today's dryland workout. You can find the workout video here.
    • Complete 10 reps of each exercise and complete two full rounds of the video.
  • *Challenge: See how many times you can juggle the toilet paper roll!
    • Coach Taylor was able to make 5 in a row, can you beat her? Watch her attempt here!



Dryland Wednesday April 15th 2020

  • Stretches

  • Complete a workout using your FULL name (no abbreviations) three times through. Click Here to find the workout.


Dryland Friday April 17th 2020

  • Stretches 

  • Complete 9 Minute Strength Workout found here(Optional: complete 2 rounds of the strength workout)

  • Go for a mile walk or run outside.  You can also run up and down a flight of stairs in your home 10-20 times.  Mix it up by skipping a step, or doing it one-footed on some of the rounds!

​​Enjoy your weekend Stingrays!


Dryland Monday April 20th 2020

  • Stretches

  • Complete Coin Flip Workout found here! (Challenge go through e rounds twice!)

  • Run/ walk for a half mile


Dryland Wednesday April 22nd 2020

  • Stretches

  • 100 Countdown Challenge found here (Feel free to break the number of reps into smaller intervals)


Dryland ​Friday April 24th 2020

  • Stretches

  • Go Noodle Fresh Start Fitness Workout Video: High Velocity: Found Here 

  • In honor of the NFL Draft last night try this quick Go Noodle Touchdown Dance Workout! 

  • Optional: Create an obstacle/fitness course and time yourself running through it! 


Dryland Monday April 27th 2020

  • Stretches 

  • Grab a deck of cards for today's workout! Found here. 

  • 15 minute run outside


Dryland Wednesday April 29th 2020

  • Stretches 

  • Dice Workout found here. If you don't have dice you can always use an online number generator! 

  • 20 Minute Run/Walk/Bike ride 


Dryland Friday May 1st, 2020

  • Stretches 

  • Complete the 20 minute workout video found here.

  • Go for a mile run/walk. Get outside and enjoy the weather! 


Dryland Monday May 4th, 2020

  • Stretches

  • 5, 4, 3, 2, 1 Workout. Do this two times through. If you're up for a challenge... do it three times through! 

  • 20 minute walk outside 

For all you Star Wars fans out there... May the FOURTH be with you! 


Dryland Wednesday May 6th, 2020

  • Stretches 

  • 10 Minute Run 

  • Dryland Workout complete 5 times through


Dryland Friday May 8th, 2020


Dryland Monday May 11th, 2020

  • Stretches

  • Dryland Ladder 

    • 10 push ups-10 streamline jumps-10 squats-10 burpees 

    • Repeat this down the ladder 9-9-9-9, 8-8-8-8, etc. until you reach the end of the ladder 1-1-1-1. 

  • Ab Ladder Workout  (if you need a challenge, don’t let your feet hit the ground for the whole ladder)

    • 10 crunches (feet off ground, knees bent at 90 degrees)-10 bicycles-10 leg lifts-10 toe touches.

    • Repeat this down the ladder 9-9-9-9, 8-8-8-8, etc. until you reach the end of the ladder 1-1-1-1. 


*If you want to really challenge yourself you can always go back up the ladder too! 1-1-1-1, 2-2-2-2, etc. All the way up to 10-10-10-10!


Dryland Wednesday May 13th, 2020

  • Stretches

  • Repeat this 5x with 60 seconds rest between each round 

    • 10x BURPEES


    • 10x LEG LIFTS

    • 10x PLANK PROGRESSION (start in plank position, go up to a push up position, then back down to plank position without letting your hips touch the ground.) 

  • Run/ Walk/ Stairs/ or Jump Rope for 20 Minutes 


Dryland Friday May 15th, 2020

  • Stretches 

  • Three rounds of 10 jumping jacks and 5 pushups, no rest between

  • 5 rounds of the following:

    • 20-second streamline wall sit (squeeze your ears with your arms, tighten your core and keep your whole body in line)

    • 20x leg raises (lie on your back, arms in a streamline squeezing your head or under your bottom. Keeping your legs as straight as possible, raise them up off the ground to a 90-degree angle, then back down to about six inches off the ground. Repeat.)

    • 20x streamline Supermans (roll over to your stomach. In a streamline position, lift your head, hands, and feet up an inch or two off the ground twenty times)​

      • :30 seconds rest

    • 10 pushups 

    • 30 seconds streamline flutter kick (on your back, arms in streamline above your head but on the ground. Lift your feet and flutter kick fast for 30 seconds)

      • :30 seconds rest​

    • 10 streamline squat jumps​

    • 10 pushups

Dryland Monday May 18, 2020

  • Stretches
  • Please complete the workout provided 


Dryland Wednesday May 20th, 2020

  • Stretches
  • Please complete the workout provided

Hopefully, we will see you tonight at our Zoom call! 


Dryland Friday May 22nd, 2020

  • Stretches
  • Please complete the workout video

Have a great Memorial Day weekend!


Dryland Monday June 1st 

  • Stretches 

  • Flutter Kicks: 5x through for 30 seconds  

  • Squats: 2 Sets of 10 

  • Squat Jumps: 2 Sets of 10 

  • Planks 5x through for 30 seconds 

  • Jump Lunges: 2 Sets of 10 

  • Supermans: 2 Sets of 10 

  • Push ups: 2 Sets of 10 

  • Jumping Jacks: 2x through for 1 minute