The ‘daily dryland’: Ideas to stay active while at home- week 2

By Reach for the Wall Staff

Today’s submission comes from a good friend, Robert Bellamy. Robert has an extensive background in swimming, having competed and coached at the NCAA Division 1 level, and currently competing in Master’s swimming. He is a National Academy of Sports Medicine (NASM) certified trainer and is offering ‘virtual’ personal training sessions. Feel free to contact him at if you have questions or would like to use his services.

His workout was performed with his 10 yr old. This is a good one if you have multiple kids at home or if you want to participate in the workout with your child as he did. For those that want to make it more challenging, you can increase the # of repetitions of each exercise to 10, or increase the number of cycles, as written the workout will go for 30 cycles (30 minutes)!

Set your timer for 1 minute and complete the cycle every minute on the minute (EMOM):

  • 5 Air Squats
  • 5 Sit up (high-10’s)
  • 5 T-Raise
  • Race to the wall & back (15 ft. or so)

Here’s the Instagram video of Rob and his 10 yr old crushing the workout

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