Sage YMCA Masters Swimming

Dryland Workouts

 

30 Minute Dryland

Thirty Minute body workout requiring no equipment.

Published on

August 11, 2021

Topics featured:

Dryland
woman doing push-ups

Arm Swings

  • Sideways swings w/o a twist
  • One arm forward then backward. Switch sides
  • Both arms forward then backwards
  • Breaststroke
  • Freestyle then backstroke
  • Windmills

Leg Swings – on one leg

  • Forward and back
  • In front, side to side
  • Left front, right front, left back w/ right leg
  • Right front, left front, right back w/ left leg

Abs

  • Crunches
  • Legs extended and a right angle to the hips crunches
  • Reverse crunches
  • Alternate leg drops from an extended position
  • Sideways knee drops with arms in a Texas T
  • Alternate elbow to knee crunches
  • Russian Twists

    Hips

    • Kneeling lunge to half splits – 10x
    • All 4s knee circles one way for 10 revolutions then the other way
    • All 4s donkey kicks – 10x each leg
    • All 4s clam shells -10x each leg
    • Marching bridge 10x alternate legs

      Variety Pack

      • Sideways crawls – back and forth 5 times
      • Hip Dips 10x
      • Spidermans 10x
      • Inch Worms 10x
      • Starting block jumps to streamline – 5 on each side

      Biking Stretches – 10 reps of each

      • Quad stretch on one leg
      • Standing Figure 4s
      • Squats
      • Forward lunge with a twist toward forward leg
      • Side Lunges
      • Retro lunge pulses
      • IT/Curtsey Lunges
      • Overhead Stretch – Right hand grabs left wrist and reverse
      • Hip Hinge stretch with arms extended on a table or chair

      .

      Biking Stretches – 10 reps of each

      • Quad stretch on one leg
      • Standing Figure 4s
      • Squats
      • Forward lunge with a twist toward forward leg
      • Side Lunges
      • Retro lunge pulses
      • IT/Curtsey Lunges
      • Overhead Stretch – Right hand grabs left wrist and reverse
      • Hip Hinge stretch with arms extended on a table or chair

      .

      Planks

      • Elbow plank hold for 60s
      • Snow Angels 1ox
      • Marching plank 20x
      • Side planks with reach through
      • 10x plus push ups

      Join The Team

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