Dryland Workouts:
CHOOSE 3 to 5 to create your own workout!
*To Calculate Heart Rate right after a Workout*
1) Find your pulse (on your neck)
2) Count number of beats for 10 seconds
3) Multiply the number of beats in 10 seconds by 6
1) Find your pulse (on your neck)
2) Count number of beats for 10 seconds
3) Multiply the number of beats in 10 seconds by 6
50 jumping jacks
30 mountain climbers
10 pushups
5 single leg squats (each leg)
x4
30/30
mountain climbers
squat knee taps
army planks
burpees
x3
10 curls
10 Russian Twists
10 stink bug push ups
10 hip twists in plank position
10 dive bombers
x4
20 leg lifts
20 toe touches
20 flutter kicks
20 crunches
x3
20 squats (switch between weight and streamline)
15 sumo squats
14 curtesy squats
10 single leg squats or Bulgarian split squats
x4
8 frog jumps MAX HEIGHT
10 shakiras (5 each side)
8 jaguar jumps MAX HEIGHT
x3
Odds: Sumo Squats
Evens: Lunges
Get to 10
Odds: Push ups
Evens: Shoulder Taps
Get to 10
30 mountain climbers
10 pushups
5 single leg squats (each leg)
x4
30/30
mountain climbers
squat knee taps
army planks
burpees
x3
10 curls
10 Russian Twists
10 stink bug push ups
10 hip twists in plank position
10 dive bombers
x4
20 leg lifts
20 toe touches
20 flutter kicks
20 crunches
x3
20 squats (switch between weight and streamline)
15 sumo squats
14 curtesy squats
10 single leg squats or Bulgarian split squats
x4
8 frog jumps MAX HEIGHT
10 shakiras (5 each side)
8 jaguar jumps MAX HEIGHT
x3
Odds: Sumo Squats
Evens: Lunges
Get to 10
Odds: Push ups
Evens: Shoulder Taps
Get to 10