Home Dryland Routine

Ryan Woodruff, Lynchburg YMCA

Here is a dryland circuit to do.
Materials needed:

  • 2 cones or markers set up 10 yards apart
  • a mat or towel,
  • a nearby step or set of stairs

1. Shuttle run – 10 laps (down and back) of a 10-yard shuttle run
2. 10 squats (Varsity and National swimmers do 20 of all of these exercises)
3. 10 pushups
4. Shuttle run – 8 laps
5. 10 v-ups
6. 10 ninjas-in-a-rowboat – see video
7. Shuttle run – 6 laps
8. 10 steam engines – see video
9. 10 frog jumps
10. Shuttle run – 4 laps
11. 10 lunges
12. 10 calf raises with toes on step
13. Shuttle run – 2 laps
14. 10 Star jumps – see video
15. 10 burpees

Take 5:00 rest and REPEAT!!!

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