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
