ADDITIONAL DRYLAND EXERCISES

Ideally try to do core 2x/week, and Cardio 4x/week. If you can do more than that, great!

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x-country skiing, snowshoeing, cycle trainer, rower, treadmill, running, jump-rope or also really effective to keep the Cardio is HIIT TRAINING, High Intensity Interval Training

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Try to do this every other day or alternate cardio one day, and core the next. Choose whatever cardio you like.

Try Out Some Of These!

Try to do this every other day or alternate cardio one day, and core the next. Choose whatever cardio you like.

3 Cardio examples + 1 Core

​Cardio 1 4 x 360*round lunges 30 Jumping Jacks 10 and 5 squats/jump 60 sec mountain climbers 10 push ups 25 Burpees 10 push ups 60 second mountain climbers 10 and 5 Squats/jump 30 Jumping Jacks 4 x 360* lunges Calf raises (L/R/Double – 10 each)	Cardio 2 – Jump Rope 30 seconds (easy) 30 seconds (fast) Rest for 30 60 seconds (easy) 60 seconds (build easy to fast) Rest for 60 3mins alternating 30 easy/30fast Take a 5min break and repeat
​Cardio 3 Could be running or cycling or cross country skiing either indoor or outdoor 5min easy jog 5 x 1min sprint/1min easy 5min easy jog	​Core – 2 x 10 push-ups/5 narrow Plank – 90 second 15 V-Up roll-ups 20 alternating leg kicks 10 push-ups/5 narrow 15 0’s15 Crushers 20 mountain climbers *rest 30 secs between each exercise and repeat*

More links to great dry land resources:

Dryland Exercises (link to PDF)

Core Video

Legs Video

Arms Video

Yoga Videos It might not be your "cup of tea”, however, some of you might really like it; I do it quite often, when I have the time.

Additional dryland exercises/routines:

ADDITIONAL DRYLAND EXERCISES FOR COMPS