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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