Home Dryland #3

Ryan Woodruff, Lynchburg YMCA

You will need a mat or a towel, a jump rope, a step, a dumbbell or canned good, and a flat wall for this series. If you don’t have a jump rope, you can use an imaginary one!


1:00 Jog in place

1:00 High knees jog in place

1:00 Butt kicks while jogging in place

1:00 Jumping Jacks

1:00 Shadow boxing

Main set – 2x through, :10 rest between exercises, rest 1:00 after round 1

1:00 Jumping rope

1:00 Low plank

1:00 Mountain climbers

1:00 Jumping rope

1:00 Back plank (shoulder blades on ground, knees at 90 degrees, feet flat on ground)

1:00 Wall sit

1:00 Jumping rope

1:00 Calf raises (heels hanging off step)

1:00 Alternating jump lunges

1:00 Jumping rope

1:00 Reverse wrist curls (using dumbbell or canned food)

1:00 Push-ups (as many as you can do in 1:00)

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