DryLand Training Videos with Coach Aaron

Dear Parents,

Hope all of you are safe and sound in this second installment of Lock down 2021.  We at Stingrays do miss being in the water with your children, so the least we could do is still have a workout together.

Here is a list of videos for the next 3 weeks. There will be an introductory video to explain the key benefits of training outside of the water if you wish to participate, and also 3 different levels of intensity one can choose for yourself and for your child.

Intro video:

https://drive.google.com/open?id=1VswOYcAKvVViz2qVRARSepo1oKmzYywW

****Main set for all levels:

Round 1: 30 seconds each exercise

Round 2: 1 minute each exercise
Round 3: 1.5 minute each exercise

Rest 1 minute. Do it 2 times

BEGINNERS

Warm Ups:


Arm Circles - 1 min

Low Lunge Side Bend - 1 min
Alternate Plank - 1 min
Star Jumps - 1 min

Main Set - 1 Round consist of:

Squat Jumps
Mountain Climbers
Lying Push Up

Core Finisher:
Sit ups 50 reps

https://drive.google.com/open?id=1lE3IfKtuexcJf47SuBblbBTqfxfsVsnQ

INTERMEDIATE

Warm Ups:


Arm Circles - 1 min

Low Lunge Side Bend - 1 min
Alternate Plank - 1 min
Star Jumps - 1 min

Main Set - 1 Round consist of:

Push ups

Mountain Climbers
Basic Bur-pees
Reverse Lunges

Core Finisher:  
Long Arm Crunches - 50 reps
Sit Ups - 50 reps

https://drive.google.com/open?id=1MrkO64TOUmuZrMRomJou-RGGvtpNyKNP

ADVANCED

Warm Ups:


Arm Circles - 1 min

Low Lunge Side Bend - 1 min
Alternate Plank - 1 min
Star Jumps - 1 min

Main Set - 1 Round consist of:

Half Bur-pees

Mountain Climbers
Knee Touch
Reverse Lunges

Core Finisher:   
Hallow Body Hold - 1 minute
V-ups - 50 reps
Long Arm Crunches - 50 reps

https://drive.google.com/open?id=133NipgfkeZuAseUV2cNM3WdTEO-J1Zkj


Have a great one and see you in two weeks!

With regards
Coach Aaron