DRY LAND WORKOUT
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MondayTuesdayWednesdayThursdayFridaySAT&SUN
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UPPER:LOWER:UPPER:LOWER:CARDIOREST
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-15-20 PUSH UPS-5 LAPS WALKING LUNGES-12 CHAIR TRICEP DIPS-25 BODY SQUATS-20 JUMPING JACKS
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-20 SHOULDER TAPS EACH-12 HIP RAISES-15 DOWNWARD DOG PUSH UPS-15 EACH REVERSE LUNGES(STATIONARY)-30 MOUNTAIN CLIMBERS EACH
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-5 LAPS BEAR CRAWL-10 SIDE LUNGES EACH-12 UP-DOWN PLANK-12 FROG JUMPS-15 JUMP SQUATS
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-12 ANKLE TAPS TO PUSH UP EACH-12 BODY SQUATS-20 MOUNTAIN CLIMBERS-10 EACH CHAIR SPLIT SQUAT-12 BURPEES
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-10 PLANK ROTATIONS-50 ELEVATED CALF RAISES-20 PLANK LEG RAISES-12 EACH SQUAT TO SIDE LEG RAISE-SHORT RUN AROUND STREET/ SHORT SPRINTS
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-25 RAISED ARM CIRCLES-1 MIN WALL SIT-12 BIRD DOG EACH
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UPPER: LOWER:UPPER:LOWER:CARDIOREST
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-10 DIVE BOMBER PUSHUP-12 EACH SIDE LUNGES-12 DIAMOND PUSH UPS-20 HIP RAISES (ADD WEIGHT IF YOU HAVE ANY)-15 BURPEES
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-20 V-UPS- 15 FORWARD LUNGES EACH-1 MIN HIGH PLANK HOLD-30 SINGLE LEG CALF RAISE-15 JUMP SQUATS
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-20 SHOULDER TAPS EACH-25 SIT UPS-15 DOWNWARDDOG SHOULDER PRESS-40 EACH HIGH KNEES-12 EACH SKATERS
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-20 UP-DOWN PLANK-10 SQUATS WITH 3 SEC HOLD AT BOTTOM-15 INCLINE CHAIR PUSH UPS-20 WIDE STANCE SQUAT-30 FLUTTER KICKS
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-CAN HOLDING BICEP CURLS-2X1MIN WALL SIT-1 MIN HOLLOW HOLD-5 LAPS WALKING LUNGES-15 SIDE PLANK DIPS
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UPPER: LOWER:UPPER:LOWER:CARDIOREST
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-15-20 PUSH UPS-5 LAPS WALKING LUNGES-12 CHAIR TRICEP DIPS-25 BODY SQUATS-20 JUMPING JACKS
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-20 SHOULDER TAPS EACH-12 HIP RAISES-15 DOWNWARD DOG PUSH UPS-15 EACH REVERSE LUNGES(STATIONARY)-30 MOUNTAIN CLIMBERS EACH
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-5 LAPS BEAR CRAWL-10 SIDE LUNGES EACH-12 UP-DOWN PLANK-12 FROG JUMPS-15 JUMP SQUATS
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-12 ANKLE TAPS TO PUSH UP EACH-12 BODY SQUATS-20 MOUNTAIN CLIMBERS-10 EACH CHAIR SPLIT SQUAT-12 BURPEES
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-10 PLANK ROTATIONS-50 ELEVATED CALF RAISES-20 PLANK LEG RAISES-12 EACH SQUAT TO SIDE LEG RAISE-SHORT RUN AROUND STREET/ SHORT SPRINTS
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-25 RAISED ARM CIRCLES-1 MIN WALL SIT-12 BIRD DOG EACH
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UPPER: LOWER:UPPER:LOWER:CARDIOREST
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-10 DIVE BOMBER PUSHUP-12 EACH SIDE LUNGES-12 DIAMOND PUSH UPS-20 HIP RAISES (ADD WEIGHT IF YOU HAVE ANY)-15 BURPEES
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-20 V-UPS- 15 FORWARD LUNGES EACH-1 MIN HIGH PLANK HOLD-30 SINGLE LEG CALF RAISE-15 JUMP SQUATS
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-20 SHOULDER TAPS EACH-25 SIT UPS-15 DOWNWARDDOG SHOULDER PRESS-40 EACH HIGH KNEES-12 EACH SKATERS
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-20 UP-DOWN PLANK-10 SQUATS WITH 3 SEC HOLD AT BOTTOM-15 INCLINE CHAIR PUSH UPS-20 WIDE STANCE SQUAT-30 FLUTTER KICKS
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-CAN HOLDING BICEP CURLS-2X1MIN WALL SIT-1 MIN HOLLOW HOLD-5 LAPS WALKING LUNGES-15 SIDE PLANK DIPS
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