Home Dry Land Program

Keep in mind the goal is to get the heart rate up and move quickly through each exercise and only rest the amount given. Rotate with the 4 days.

Day 1

  • 3 x (Your Age)( Push Ups (Make Sure you do them deep and quick) – 1:00 min rest between
  • 3 x (Double Your Age) Crunches – 1:00 min rest between
  • 3 x 5 Squat Thrusts (Make Sure you do the steps correctly with a streamline jump on step 5) – 1:00 min rest between each set of 5 (I can show you these at practice if you are unsure)
  • Squat Down on hands and toes
    1. Kick legs back into a push up position
    2. Do a push up
    3. Kick your legs forward so you are in position #1 again
    4. Jump up into a streamline
  • 2 x 50 Forward Arm Circles –:30 sec rest between
  • 2 x 50 Reverse Arm Circles – :30 sec rest between
  • 2 x 20 Arm Raises (Palms Up) – :30 sec rest between
  • 2 x :30 sec Straight Leg Kicks (I know you will love these)
  • 2 x :45 sec Core-Body

Day 2

  • 2 x (1.5 x Your Age) Push Ups (Make Sure you do them deep and quick) – 2:00 min rest between
  • 2 x 100 Crunches – 1:00 min rest between
  • 2 x 100 Forward Arm Circles –:30 sec rest between
  • 2 x100 Reverse Arm Circles – :30 sec rest between
  • 2 x 50 Arm Raises (Palms Up) – :30 sec rest between
  • 2 x 10 Knee Ups – 1:00 min rest between
  • 3 x 1:00 Mountain Climbers (Make Sure you keep moving in and out with your feet.) – 2:00 min rest
  • 4 x :30 sec Straight Leg Kicks (NO SHOES)
  • 1:00 min Jumping Jacks (Keep Moving!)

Day 3

  • 5 x (50% Your Age)( Push Ups (Make Sure you do them deep and quick) – :30 sec rest between
  • 5 x (Your Age) Crunches – :30 sec rest between
  • 1 x 50 Forward Arm Circles (HOLDING A SOUP CAN IN EACH HAND) –:30 sec rest between
  • 1 x 50 Reverse Arm Circles (HOLDING A SOUP CAN IN EACH HAND) – :30 sec rest between
  • 1 x 20 Arm Raises (HOLDING A SOUP CAN IN EACH HAND) (Palms Up) – :30 sec rest between
  • 2 x 10 Streamline Squats (Keep a Perfect Streamline)
  • 5 x:30 Straight Leg Kicks (WITH SHOES ON)
  • 4 x :45 sec Core-Body

Day 4

  • 1 x (Max Effort) Push Ups (Make Sure you do them deep and quick) – 2:00 min rest after
  • 1 x (Max Effort) – 1:00 min after
  • 2 x 10 Knee Ups (SHOES ON) – 1:00 min rest between
  • 3 x 1:00 Mountain Climbers (SHOES ON) (Keep moving in & out with feet.) – 2:00 min rest
  • 4 x:30 Straight Leg Kicks (NO SHOES)
  • 3:00 min Jumping Jacks (Keep Moving!)