I'm looking to add a dry-land component to my workouts. My goals with this are to build core strength, improve flexibility, and improve muscle tone (with a wee bit of increased muscle mass). I took the exercises from three books - Swimming Anatomy: McLeod, Dynamic Stretching : Kovacs, and Ultimate Kettlebell Workout : Randolph.
Any feedback would be greatly appreciated.
Toe Walk - 10 Yards
Walk with heals off the ground (on toes/balls of feet)
Heel Walk - 10 Yards
Walk on heals with toes in the air
Overhead Squat - 10 reps
Hold a light bar overhead as if pressing. Feet shoulder width apart. Slowly drop butt down until thighs parallel with ground. Keep knees behind toes. Press back up.
Hamstring Handwalk - 10 reps
Start with hands and feet flat on the ground (Butt-up V). Walk legs to hands without bending knees. Walk hands forward back to starting position.
Spiderman Crawl - 10 full reps
Start in a low lunge position with the opposite hand and knee forward. Advance to a mirror position. Try and keep hips low while moving.
Knee-Shoulder Lateral Walk - 10 full reps
Start feet shoulder width, arms out in a T pose. Raise a hip, rotate the leg outward (frogger style) and raise knee to armpit.
Lateral Lunge - 10 full reps
Start with feet shoulder width. Hands by face - boxer style. Step side and wide. Lower your hips till thigh is parallel with the ground. Bring the moved foot back under as you stand out of the lunge. Repeat other side.
Upper Body Handwalk - 10 full reps
Start in high pushup position. Keeping feet in place, walk hands first to the left, then back to center, then right, and back to center.
Hugs-Cheerleader-Wiper Combo - 10 combo reps
Hugs: Start with hands in front at shoulder height. Wraps arms around your chest trying to touch opposite shoulder blade. Reverse to a T stance by pulling shoulder blades together.
Cheerleader: Drop hands down to hips. Bring both arms up overhead in sweeping arcs. Touch palms. Reverse to hands at hips.
Wiper: Hands in front at shoulder height palms facing. One arm arcs up while other arcs down. Reverse - Warning Will Robinson
Medicine Ball Over Shoulder Pass - 10 reps each side
Medicine Ball Chest Pass - 10 passes
Fire the ball from a center chest start against a wall and catch it.
Kettlebell Arm Swing - 10 full reps
Single arm swing with low squat and explosive upswing - swap hands at the top.
Kettlebell Low Windmill - 10 reps per side
Start with bell on the inside of your low hand. High hand is over your head and straight. Push hip out to the high side and run the lower hand down to pickup the bell. Look at the high hand. Pull hip in while straightening up. Reverse to set bell back down.
Kettlebell High Windmill - 10 reps per side
Same as low but the bell is held in the upper hand locked overhead.
Standing triceps push down (Bar not rope) 3x10 reps
Bent-over triceps dumbbell kickback 3x10 per side
Benchpress narrow grip (12 inch apart) 3x10 reps
Dumbbell curls (seated) 3x10 per side
Preacher curls 3x10
Standing dumbbell raise (Seig heil) 3x10 per side
Standing lateral raise (inverse hulk) 3x10 reps
Dumbbell military press 3x10
Bent-over reverse dumbbell flys 3x10
Flat barbell benchpress 3x10
Incline barbell benchpress 3x10
Ab crunch machine A - 3x15
Ab twister machine 3x15 each side
Ab crunch machine B - 3x15
Lat pull-down (to chest) 3x10
Standing straight arm pull-down 3x10
Seated row machine 3x10
Bent-over single arm row 3x10 per side
Lumbar extensions 3x10
Dumbbell squats 3x10
Dumbbell step-ups 3x10 per side
Dumbbell lunges 3x10 per side
Leg press 3x10
Leg curl 3x10
Leg extensions 3x10
Calf raises 3x10