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Drylands for week beginning April 20th Monday – Med Ball10 mins skipping alt 2 mins steady/30s max effortSix times through @5 minutes:10x Burpees with a 10s Plank hold20x Med Ball slams, focus on elbows up30x Russian Twists, make sure ball touches floor both sides100x Skips of choice, but different each roundEight times through:3x Knee tucks/3x Goblet squats @30s3x Push ups with hands on ball/3x Chest throws with bk kick @30s Three rounds of 10s/8s/6s Seated lifts with 20x twisting mountain climbers between each holdStretchTuesday – Stretch Cords5 minutes skipping 3x40s Straight arm pull backs/50x max effort skips @1:203x40s Straight arm push forwards/50x max effort skips @1:206x (40s Seated rows/40s Reverse lat pullover/20s Kicks) @26x (40s Chest fly’s/40s Punches/20s Kicks) @26x (40s Crucifix/40s Lesnars, pulling to outside of front leg/20s kicks) @23x40s Standing woodchops (both sides) @1:10Stretch Wednesday – Med Ball10 minutes skipping alt 2 mins steady/40s Max effortThree times through/Two times through/One time through:20x Med ball squats, choice of hand position20x Lat pullovers20x leg raises with ball between feet (hands under butt) 6x (6x Split jumps between rounds) @15s {after the 3x, then after the 2x, then after the 1}Six times through:10x Windshield wipers10x Butt ups, straight legs10x Ankle touches (each ankle) 5x Double skips between roundsStretch Thursday – Stretch Cords5 minutes skipping3x40s Narrow/Middle/Wide (3 of each) with 10x Burpees after each 40s 8x (40s Banded W’s/40s Free kick with arms up and down) with 5x Hand walks (inc 3x push ups on each) 3x20s Side plank pull downs (both sides) with 20x Jumping jacks after each3x40s Russian twists with cords3x (40s Chest Fly’s/20s Punching) @903x (40s Crucifix/20s Punching) @903x (40s Ski’s/20s Punching) @90Stretch Friday – Med Ball 15 minutes skipping alt 2 mins steady/1 min max effortMed ball circuit, 60s per exerciseEight times though @4:10x Squat jumps with med ball slams10x Push ups with hands on ball10x Tricep lifts (behind back)10x Side step squats with chest press100x Backward skips Eight times through @45:4x Sit ups to standing position6x Med ball v-upsStretch Saturday and SundayYoga routine60 minute aerobic exercise10x10 Ab routine with 3x45s planks between rounds ................
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