
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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