The ‘daily dryland’: Ideas to stay active while at home-week 6
By Reach for the Wall Staff
#WorkoutWednesday
Today’s workout comes from Self Magazine by way of the Active Network website & provides several exercises you can accomplish outdoors and is a combination of cardio and core work:
The Routine
Warm up by running or jog to your favorite park, and find a spot with a bench and some trees.
Park Bench: Push-ups and Mountain Climbers
• 10 push-ups with hands on the bench (your shoulders are above the hands, core strong).
• 30 mountain climbers (shoulders are above the hands. Drive the knees towards the elbows in a running motion).
• 10 push-ups with your hands close together (great for your triceps and upper back).
• 30 mountain climbers
• 10 push-ups with hands on the floor and feet on the bench.
(stay in this position) 30 slow mountain climbers cross-overs (left knee to right elbow, right knee to left elbow).
Run/jog for 3 minutes
Tree: Wall Sits and Plyometric Jumps
• Wall sits: Sit with your back against a big tree, placing your legs into a 90 degree angle. Hold for 1 minute, squeezing your glutes and thighs.
• 20 Squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
• Wall Sit: 45 seconds
• 20 Squat Thrusts: Jump up high, then jump back into a plank position, keeping your feet together and your core strong.
• Wall Sit: 30 seconds
• 20 Star Jump: Jump up so your arms reach up and your legs open wide like a 5-point star. Land in a squat and repeat.
Run/Jog for 3 minutes to the next park bench.
Park Bench: Step-ups and Tap-ups
• 20 Step Ups. Step up onto the bench with your right leg.
• 30 Tap Ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the floor. This fatigues your right thigh very quickly. Hold on to the back of the bench.
• 20 Step Ups onto your right leg.
• Switch to the left leg and complete all three exercises
Run/Jog for 3 minutes to a big tree.
Tree Squeeze and Planks
• Tree squeeze: Sit in front of the tree with the tree trunk between your feet. Lift both legs up about 10 inches off the floor and squeeze the tree trunk with both feet for 20 seconds as hard as you can. This is one of the best ways to firm your inner thighs and your lower abs are working hard as well.
• Plank (both arms are straight). Hold for 1 minute
• Tree Squeeze 30 seconds
• Plank 1 minute
• Tree Squeeze 30 seconds
• Plank 1 minute
Sprint Finish
Finish your workout with a sprint sequence: Sprint for 30 seconds with all-out effort and recover with 30 seconds of a slow jog. Repeat five times total.
Cool-Down
Finish with a slower-paced jog back home to cool-down.
Today’s ‘not to miss’ Webinars:
Fitter and Faster:
Yoga for Swimmers
Wednesday, April 22: 5pm EST
For Swimmers of All Ages
Olympic medalist and yoga instructor Emily Silver will lead swimmers through a yoga class designed to help swimmers build strength, stability, and flexibility. Led by Olympic Medalist Emily Silver
CG Sports Network:
Wednesday, April 22, 1:00pm EDT: Confidence Nuggets with Christen Shefchunas, special guest Cullen Jones
Wednesday, April 22, 2:00pm EDT: Silver Lining Live with Elizabeth Beisel, special guest Laura Sogar and Matt Broussard