DRY LAND EXERCISES

1.

Warm-up: 

4x through

    30 jumping jacks

    40 mountain climbers (in a plank, no sliding feet)

    30 straight leg lifts (on back, hands under hips, 6” to 12”)

Workout:

5x through, no rest between exercises

25 Dips

20 Pushups

30 V-ups

30sec Wall-sit

30 Supermans

20 Pushup to side-plank

35 R-side crunches

35 L-side crunches

30sec Plank

Rest ~min and repeat

Stretch out


2.

Warm-up:

2x through

    30 jumping jacks

    30 shoulder taps (plank)

    30 toe-touches (on back, legs straight up)

    30 mountain climbers (plank)

Workout:

3x through

    10 burpee + push-up

    20 hop squats

    30 tricep dips

3x through 

    10 push-ups

     20 floor-to-streamline jumps (frog squat)

     30 lunges (15 each leg)

3x through 

    10 V-pushes (or V-ups)

     20 squats

     30 arm-circles (15 each direction, arms straight, medium circles)

Stretch out


3.

Warm-up:

1 minute russian twists

1 minute high plank, step hands left-to-right (no twisting hips!)

1 minute bicycle abs

1 minute 5-sec-pop-up squat (hold squat position, every 5 seconds extend and squat again)

Workout:

2x through

-25 sit-ups

-20 wide push-ups

-15 V-ups (or V-push)

-10 burpees + push-up

-5 tuck jumps

1x through

-30 R-side crunches

-30 L-side crunches

-30 crunches

-30 superman

2x through

-45sec R-side plank

-45sec L-side plank

-30sec low plank

-30sec high plank, knee-to-opposite elbow

Stretch out


4.

Warm-up:

1 minute lunge and twist

1 minute plank with knee-to-elbow

1 minute push-up to side plank

1 minute squat to calf-raise

Workout:

Circuit (4x through; 45sec ON; 15sec REST)

- Lateral arm raise (can hold 2-3lbs, arms start at hips, raise to make a T; keep shoulders down)

- V-ups (or V-push)

- Tricep dips

- High knees or butt-kickers (standing cardio, on a mat, don’t slip!)

- Sit-up with press @ top (holding 5-15lbs at chest during the sit-up, then press up; waterbottle, canned food, anything)

- Lunges (walk them out or with a hop-switch)

Core

- Straight leg lifts, A to Z

- 40 superman hold with moving FL arm recovery, forward and back

- 40 penguins (heel-taps)

- 60 flutter kicks (on back, 30 each leg)

Stretch out