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The Lane Line

Workouts and Inspiration from a lifelong swimmer

Website: www.thelaneline.com
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  1. 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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