Land Training Set: 5, 4, 3, 2, 1 Workout


Warm Up

Each exercise should be done for 30sec, twice through. 1st round gently and 2nd lift the intensity.

  • Jump Rope
  • High Knees
  • Overhead Squats (Arms raised above your head)
  • Chest Pulses - Palms up to the ceiling
  • Arm Circles - forward and backwards slowly at least 5 each way.


Round 1

Seniors should do 1 minute on each exercise, Juniors do 45 secs on each exercise. All groups should do 2 full rounds.

  • Jumping Jacks
  • High Knees
  • Heel Flicks
  • Side Shuffle
  • Mountain/Ladder Climbers


Round 2

Seniors should do 1 minute on each exercise, Juniors do 45 secs on each exercise. All groups should do 2 full rounds.

  • Full Body Squats
  • Wall Sits or Sumo Squat Hold
  • Jump Squats
  • Arabesque - In High Plank Position two foot jumps over an imaginary wall.


Round 3

Seniors should do 1 minute on each exercise, Juniors do 45 secs on each exercise. All groups should do 2 full rounds. Upper Body.

  • 10 Tricep Dips
  • 10 Press Ups
  • 10 Plank Walk Outs


Round 4

Seniors should do 1 minute on each exercise, Juniors do 45 secs on each exercise. All groups should do 2 full rounds.

  • Reverse Lunges
  • Reverse Lunges with Knee Pull Through and Hold.


Round 5

Seniors should do 1 minute on each exercise, Juniors do 45 secs on each exercise. All groups should do 2 full rounds.

  • Alternating Mountain Climbers (opposite knee to elbow, once) and then 2 Jack Jumps.


Remember to then do a stretch and cool down.

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