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Strength Training and Dryland Workouts

  1. Bosu Ball Ab Workout

    If you have a Bosu ball at home, try 3 rounds of these 6 exercises. If you don't have one, no problem, you can do all of these without!

    3 Rounds X 6 Exercises:

    1. Cross mountain climber + pushup (hold flat part) - 20 reps, 10 per side

    2. Plank Jacks (hold flat part) - 20 reps

    3. Plank Hold (flat side down) - 60 seconds

    4. Side Plank (flat side down, feet on ball) - 30 seconds per side

    5. Crunches - 25 reps

    6. Seated Slow Bikes - 12 reps, 6 per side

    *1 min rest between rounds
  2. Star Wars Day Workout - One Day Late

    I'm a day late posting this, but for any Star Wars fans out there that just couldn't get enough yesterday - here is what I came up with (mostly to get my kids to exercise!)

    1. The Phantom Medicine Ball Push-up - 20 reps (10/side)
    2. Attack of the Curl-Up - 25 reps
    3. Revenge of the Squat - 30 squats
    4. Rogue One Mile Run (or walk)
    5. A New Hop - 50 side hops
    6. The Empire Strikes Backwards - Reverse Lunges - 20 reps (10/side)
    7. Return of the Jumping Jacks - 50 reps
    8. The Fly Awakens - Bent Over Flies - 20 reps
    9. The Last Jog - 1/2 mile easy jog
    10. The Rise of Skywalking Lunges - 2X length of your driveway
    11. SOLO: A Plank Story - Max Plank - how long can you hold?

    May the 4th Be With You...

    www.thelaneline.com
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  3. Saturday Morning Workout

    When I was in college, Saturday morning workouts were a beast of their own, starting with a long dryland set. Here's a longer one today to kick off the weekend:

    Warmup: stretch + 1/2 mile easy jog (about 5 min)

    Circuit 1 - 5 min continuous - 4 exercises

    1. Med ball throws - 10 reps
    2. Bench Hops - 20 reps
    3. Streamline jump squats - 12 reps
    4. High plank shoulder touches - 20 reps (10 each side)

    1 min rest

    Circuit 2 - Driveway Set - 5 min continuous - 4 exercises

    1. Driveway sprint - Start in "take your mark" position, sprint from one end of the driveway to the other (or about 10 secs).
    2. Walking lunges - 20 reps (down the driveway)
    3. Broad jumps - 10 reps
    4. Streamline walking lunge - 20 reps

    1 min rest

    Repeat Circuit 1 & 2

    *1 mile run for time

    Cool down - stretch + 5-10 min walk

    www.thelaneline.com
    FB/IG
  4. Dryland Workout!

    Hello all my fellow fish out of water - long time no pool, so long time no post!

    I'm sure everyone else has been hitting dryland at home with pools and gyms closed, so decided to share the workouts I've been doing here. Enjoy!

    W/U:
    1 - 1 min jump rope
    2 - 20 opposite toe touches
    3 - 1 min jumping jacks
    4 - 50 side hops

    Set 1 - Abs: Repeat 4X
    1. Dead Bugs - 20 (10 each side)
    2. 1 min plank
    3. V-ups w/ exercise ball (or regular if you don't have one) - 20 reps
    4. 4 count flutter kicks - 20 reps

    Set 2 - Arms: Repeat 4X
    1. Decline pushups - 10 reps
    2. Front raises (weighted)- 15 reps (I use 5lb weights b/c that's all I have an every store is out!)
    3. Incline pushups - 10 reps
    4. Lateral raises (weighted or use resistance bands) - 15 reps

    Cool Down Stretches: Hold at least 30 sec for each
    1. Cobra Stretch
    2. Side bend (each side)
    3. Cross body arm stretch
    4. Behind the head arm stretch


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