TAISM SWIMMING: Dry Land Workouts for Summer

Staying Fit: Alternatives to Swimming

Spend 20-60 minutes going for a....WALK, HIKE, RUN or BIKE RIDE. PADDLE a kayak, canoe, or Stand Up Paddle Board. Run around outside & PLAY with friends.

These different exercises can be done at home and with little to no equipment. Most of these workouts take 30 minutes or less. Mix it up and try different ones 4-6 times a week in addition to cardio (running, swimming, biking, walking). The better shape you are in come August, the easier it will be to achieve your goals in the pool!

DRY LAND WORKOUT # 1

5-4-3-2-1 x 3 times

5 Minutes
Cardio-choose walk, bike or run OR
1 minute-high knees
1 minute-jumping jacks
1 minute-front kicks
1 minute-jumping jacks
1 minute-running in place

4 Minutes
1 minute-lunges or walking lunges
1 minute-mountain climbers
1 minute-lunges
1 minute-mountain climbers

3 Minutes
-10 pushups
-15 tricep dips
(repeat for 3 minutes)

2 Minutes
30-seconds squats
30-seconds squat jumps
30-seconds squats
30-seconds squat jumps

1 Minute
-Plank

DRY LAND WORKOUT # 2

DRY LAND WORKOUT # 3

50/50 Cardio and Strength x 3 times

NO rest between exercises
1 minute rest between sets, 20 min. duration

50 Jumping Jacks
10 Push ups
20 Squats
20 Bicycle Crunches

50 High Knees
20 Squat Jumps
1 minute Plank
1 minute side plank on each side

50 Mountain Climbers
15 Forward Lunges
15 Reverse Lunges
20 Tricep Dips

DRY LAND WORKOUT # 4

DRY LAND WORKOUT # 5

Circuit Training at Home x 3

25 Jumping Jacks
7 Push-ups
15 Crunches
8 Squats
8 Burpees
25 Jumping Jacks
1 Minute Wall Sit
7 Push-ups
15 Crunches
8 Squats
20 High Knees
15 Bicycle Crunches

DRY LAND WORKOUT # 6