WHY DRY LAND IS IMPORTANT

PHYSICAL HEALTH

  • Maintain Strength
    In order to build and retain muscle you must work against resistance regularly
  • Faster Recovery After Break
    Bodies that regularly work out, move oxygen a nd nutrient to muscles and other tissues with more efficiency and effectiveness than sedentary bodies
  • Heart/LUNG Health
    Like any other system these get stronger with use.
     

MENTAL HEALTH

  • Keeps Brain Active
    When your are moving and focussed on what you are doing your brain must stay active to make that happen. Very hard to be bored when actively engaged in an activity. If the activity isn't engaging change it.
  • Improves Mood Significantly
    Anecdotal, but it sure works for me. Any day following a day that I didn't get my heart rate up a bit is never as good as days where I did. Its absolutely the right choice to trade endorphins for melancholic moods. 

STRATEGY

We want a balanced approach to dry land and fitness in general. The things we should do every day is stretching and getting our hear rate up a bit one way or another.I recommend alternating between a day where you do something involving Cardio (Running, biking, dancing, aerobics going for a long hike) and a day of strength work.

Cardio DAY: STRETCH, Before or after (your choice). Choose your stretches or use the random number generator tool below to select the stretches you will do for the day. Change the Max value to 12(number of stretches listed), then generate the numbers. Use the first five unique numbers and cycle through the stretches twice. CARDIO: Spend at least half an hour at something where you are getting your heart rate up, deep breathing or both. Don't stop suddenly if your cardio was intense, warm down with slower relaxing movement.

Strength: Use the random number generator tool below to generate numbers correlating to specific exercises. Make a list of those exercises and cycle through them 3 times. If there is an exercise you can not perform because of injury or pain, feel free to modify it or select another. Try not to spend too much time resting between exercises. We want to keep the body under work stress to build muscle and endurance.

 
Team Unify does not allow JavaScript on this platform which I didn't find out until after I built the tool...
So instead please go this Random Number Generator to generate the numbers you need.
For Strength Days you want 12 number between 1 and 50
For Cardio Days you want 5 numbers between 1 and 12
 
Target exercises

STRETCHING

  1. Hamstring Stretch-toe touch/ 20 Seconds
    Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
    Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your back as straight as possible.
  2. Hamstring Stretch-toe touch/ 20 Seconds
    position same as above.
    Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  3. Bend Forward Feet wide / 20 Seconds
    Same as above feet wide. Reach as far back between the legs as possible
  4. Butterfly Stretch / 20 Seconds
    Sit tall on the floor with the soles of your feet together, knees bent out to sides.
    Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
    If you're too tight to bend over, simply press your knees down.
  5. Beauty Queen / 20 Seconds
    Sitting on the floor, cross your right leg over your left, and place your right foot flat on the floor.
    Place your right hand on the floor behind your body.
    Place your left hand on your right quad or your left elbow on your right knee and press your right leg to the left as you twist your torso to the right.
  6. Triceps Stretch / 20 Seconds
    Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
    Bend your right elbow and reach your right hand to touch the top middle of your back.
    Reach your left hand overhead and grasp just below your right elbow.
    Gently pull your right elbow down and toward your head.
    Switch arms and repeat.
  7. Shoulder Squeeze / 5 x 5 Seconds
    Clasp your hands behind your lower back.
    Straighten and extend your arms and squeeze your shoulder blades together.
  8. Lunging Hip Flexor Stretch / 20 Seconds
    Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
    Lean forward and push your hips toward the floor.
    Squeeze your butt; this will allow you to stretch your hip flexor even more.
  9. Knee to Chest Stretch / 20 Seconds x 2
    Lie on your back with both legs extended.
    Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor. Switch.
  10. Seated Neck Release / 20 Seconds x 2
    Drop your left ear to your left shoulder.
    To deepen the stretch, gently press down on your head with your left hand.
  11. Child Pose / 20 Seconds
    While on your knees, reach your hands forward as far as you can. Push your hips up and back halfway toward your heels.
    Push through the palms of your hands to keep your arms straight and engaged.
  12. Assume the position / 20 Seconds
    Put your hands against a wall at eye height 1.5-2 times shoulder width. Step back half a step push your hips back and push your chest past your shoulders stretching your upper pectoral muscles.

CORE

  1. Plank / 45 Seconds
    The definitive core exercise. The plank involves minimal movement but maximal effort, requiring you to support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles. You can make it easier by resting on your knees, or harder by extending your arms so you’re supported by your hands.
    variations
  2. SIDE PLANK / 30 Seconds
  3. REVERSE PLANK / 45 Seconds
  4. V-UP / 10 Reps
    Lie on your back
  5. LEG RAISES / 10 Reps
    Lie on your back
  6. Row Boats / 15 Reps
    Sit on the floor with your knees bent. Lean back slightly, keeping your back straight, and hold your arms out in front of you as you raise your feet off the ground with your legs together. If you can, extend your legs so they are straight and your body forms a V shape. You can also raise your arms and spread your legs to make the hold harder.
  7. Reverse Rowboats / 10 Reps
    Lay face down.
  8. Crunches / 30 Reps
    Lie on your back
  9. 6 Inch Flutter kick / 30 Seconds
    Lay on back hands palm down next to your hips. Raise feet 6-8 inches off the ground with your legs straight. Move your feet in opposing directions up and down in a fast flutter kick. The kick size should be 12 inches maximum and as fast as possible.
  10. 6 Inch Dolphin Kick / 30 Seconds
    Lay on back hands palm down next to your hips. Raise feet 6-8 inches off the ground with your legs straight. Move your feet up and down in a synchronized motion. The kick size should be 12 inches maximum and as fast as possible.
  11. 6 Inch Frog Kick / 30 Seconds
    Lay on back hands palm down next to your hips. Raise feet 6-8 inches off the ground with your legs straight. Move your legs in a synchronized breast stroke kick motion. Keep the feet withing 12 inches of the floor.
  12. Super man / 30 Seconds
    Lay fac down with your arms extended over your head. Lift both arms and feet off of the ground. Kick and wave 8-12 inches up and down opposing sides (one hand opposite foot) in synch.
  13. Dead bug / 30 Seconds
    Lie on your back with your arms extended straight up towards the ceiling, and your legs raised with your knees bent at 90°. Lower your right arm and left leg at the same time until they are hovering just above the floor, then return to the starting position. Then do the same with the opposite limbs.
  14. Mountain Climbers 30 Seconds
  15. Burpees 30 Seconds

 

UPPER BODY

All of these exercises should be modified or skipped if you experience shoulder pain.

  1. Push up / 2 x 10 reps
    Assume the plank position. In a controlled manner bend your elbows lowering your body to 2-3 inches above the ground. Extend your arms to push yourself back to plank position
  2. Triceps Push up / 2 x 10 reps
    Assume the plank position. Walk your hands back a few inches. When doing the pushup, keep your elbows tight to your ribs.
  3. DIPS / 10 Reps
    On a raised edge (stair, chair, coffee table) place you hands, fingers forward on the edge. legs should be extended in front of the body. Lower the body until your arms are at a 90 degree angle. Extend arms returning to start position.
  4. Shoulder Therapy / 3 x 10 rep
    With light weight dumbbells, 1-3 lbs (or anything that adds a little resistance), lift your hands with straight arms 10 time to the front, ten times to the side and ten times to the rear. These movements should be slowish and controlled
  5. Triceps Extension / 3 x 10 rep
    Holding a light weight, extend your arms over your head. bend your elbow bringing your hands to your neck. Extend arms back to start position. Keep elbows as still as possible.
  6. Wrist curls / 50 Reps
    Lie on your back
  7. DIVE Bomber PUSH UP / 10 Reps
    Assume the plank position. Spread your feet about 2.5 shoulder widths. Move your hands together forming a diamond with your thumbs and forefingers. Push your hips high as you drop your nose to your hands. Slide through the low position where your nose started pushing up with your arms until you are back in the modified plank position. Reverse the motion.
  8. Pull Up / 10 Reps
    Find a bar, banister, door frame that you can use as a cross bar. with hands 1.5 shoulder width pull yourself up to where your chin is above the bar. Lower yourself and repeat.
  9. CRAB WALK / 3 x 10 yards for speed
    Don't let your hips fall.
  10. BEAR CRAWL / 3 x 10 yards
    Do not bend the knees
  11. Arm Circles 6 x 10
    With your arms out to your sides. 10 small rotation forwards, 10 small rotations backwards, 10 large rotation forwards, 10 large rotations backwards, 10 large rotations with arms going in opposing directions, 10 large rotations with arms going in other opposing directions.

LOWER BODY

  1. Squat Jump 2 x 10 reps
    With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, pause in deep squat position for one full second, and then jump again.
  2. Streamline Jump 2 x 10 reps
    With your feet hip-width apart, squat lowering your hips but keeping your back upright until your hands are on the floor. Jump as high as you can. Bring your hands and feet together at the top of the jump to form a perfect streamline. Land with soft knees dropping down to your starting position with your hips low to the ground and back in an upright position.
  3. Star Jump 2 x 10 reps
    With your feet hip-width apart, squat lowering your hips but keeping your back upright until your hands are on the floor. Jump as high as you can. Spread your hands and feet far apart at the top of the jump to form a star. Land with soft knees dropping down to your starting position with your hips low to the ground and back in an upright position
  4. Feet Chop 3 x 20 seconds
    With your feet shoulder-width apart, chop your feet up and down in a small fast manner. Speed is the key.
  5. Stair/Hill Running - 5 reps
    Find a staircase or small steep hill. Run up it as fast as you can stepping on every stair on a staircase. Walk back down.
  6. Lunges 3 x 10 reps
  7. Squats 3 x 10 reps
  8. One Legged Squats 2 x 10
  9. calf raises 40 reps
    Find a ledge (stair, curb, etc) . Put toes on ledge with heel hanging over the edge. extend your calf muscle dropping your heel as far as possible. Raise up on your toes then drop back down maximizing the distance traveled. Repeat.
  10. Speed Skater 30 Seconds
    With your feet at least double shoulder width, hop side to side bringing your opposing hand in front of your body. As you get comfortable with the balance, start sinking on you knees to get lower. Expert level kick your non weight bearing foot behind your planted foot while reaching across the front of your body to touch the ground with your hand during each jump.
  11. Jump Ups 12 Reps
    Find a ledge, stairs or anything you can jump onto between 1 and 2 feet off the ground. Perform a standing jump (both feet at the same time) up and down 12 times.
  12. Long Jumps 20 Feet
    Starting from a frog position, jump as far forward as you can landing with soft knees to end back in the from position ready for the next jump. 20 feet (6 jumps) down and back.

 

Some of the Upper body exercises involve using some weight. And weight can be incorporated into a number of other exercises.
But what if you do not have any weights readily available at home?
 

Making weights from household things

A Gallon milk jug makes an excellent weight

Just add water to the desired weight. Keep in mind, most of what we do

  • Your jug Already has a handle
  • Add water to desired weight
    Keep in mind most exercises we do involve very light weights. Please don't over do it. We are looking for 1-3 pounds max.