Dryland Training: Six Exercises to Maintain Fitness During a Break
By J.R. Rosania
In this article, I have illustrated six exercises that will help both recovery and spark fun. After a season, it’s sensible to take your training down a level, but continue to do enough to maintain fitness. These exercises will work your core, your legs and your shoulders, and keep you in good balance as you take a few weeks off from rigorous training.
Complete each of these dryland training exercises three times and perform the exercise for 30 seconds on 30 seconds’ rest. Try to stay steady with no other breaks or stoppage of exercise, which will help maintain a slightly elevated heart rate and effectively promote cardiovascular fitness.
Have fun and stay fit!
Jump Rope (Substitute: Jumping Jacks)
A common exercise that will get the heart pumping.
Plank with Arm Extension
Establish a plank position. Take one arm off the ground and straighten it forward over your head, parallel with the floor. Alternate arms.
Med Ball Twist
While sitting on the floor with legs off the ground, rotate medicine ball from side to side.
Med Ball Reach
Start with both legs off the ground in the vertical position. Use the ball for resistance and try to touch your toes.
Lunge
Take a step forward and drop one knee down toward the floor. Push off the opposite quad to a standing position and repeat to the other side.
Pike Up
Walk out on a stability ball until your knees or shins are on the ball. Keeping your leg straight, elevate your hips toward the ceiling.
JR Rosania B.S.
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Jrhealthplex@aol.com
Fitness Expert and Sport Performance Enhancement Trainer
Swimming World Dryland & Fitness Consultant