Land Training Set: 10 Reps 1 Minute Workout


Warm Up

Each exercise should be done for 30sec, twice through for Juniors and three times through for Seniors. 1st round gently and lift the intensity on subsequent rounds. 

  • Skipping on the Spot
  • High Knees
  • Squats with Arms straight above your head
  • Reverse Lunge with a knee drive
  • Side Lunges
  • Jumping Jacks
  • Last round only: add stretch for Calves, Hamstrings and Quads.


Round 1 - do this twice through

Start each exercise at the top of every minute. Do 10 quality reps then rest for the remainder of the minute.

  1. Press Ups
  2. Streamline Sit Ups
  3. Shoulder Press Up (Pyramid Press Up)
  4. Burpees with no jump
  5. Squat – High knees, cross punch, cross punch and into jump to the side
  6. Three Bear Crawls forward & back
  7. V sit up, Punch across lifting the knee up on both side and then shoulder press up
  8. Hip Raises on both sides.


Round 2 - do this twice through

Start each exercise at the top of every minute. Do 10 quality reps then rest for the remainder of the minute.

  1. Inch Worm (keeping heels off the floor)
  2. Burpee into Sumo Squat
  3. Wide Arm Press Up
  4. Squats
  5. Sit Up - Shoulder Press - Abductor with legs straight (lift legs off the floor, keep legs straight, part them and then bring them together)
  6. Reverse Leg Lunge with a high knee drive forward
  7. Leg Raises (to make harder, add hip drive and lift up)
  8. Reverse step back with a shoulder press with the opposite arm (e.g. step back with right leg and press with left arm) then do a jumping jack.


Round 3 - Overload Set

Do as many of each exercise as you can in 35 secs then rest for 25 secs. You should be absolutely hurting!

  1. T Press Up
  2. Inch Worms
  3. Press Ups
  4. Wide Press Ups
  5. Close Grip/Diamond Press Up
  6. Triceps Dip
  7. Shoulder Tap in high Plank Position


Give yourself a pat on the back and remember to do a stretch and cool down.


land training, exercise, dry land, land, training, fitness, strength