WINTER TRAINING - at home

[P-nut]

March is fast approaching and so is the 2010 dragonboat season!  To help you get ready, I have put together some land workouts that you can do at home, infront of your TV.  It is devised of 3 components: core/abs, upper body strength conditioning, and cardio.

Most of these are very short so they will not take up a lot of time. 
 
If you have any questions on how to do any of these, please do not hesitate to ask. 
 
Here is the work-out:
 
Basic schedule

tue-arms
thurs-abs
sun-cardio

These are very short sessions designed to get your body ready for the paddling season. You do not need a gym membership, so no excuses !



Tuesday - Push-ups:  30sec to 1min rest between sets.


             week1       w2        w3          w4            w5
 set 1       6            8           10          10             12
 set 2       8           10          12           14             14
 set 3       8            8           10           12            14
 set 4   max(6+)   max(8+)  max(10+)   max (12+)   max (14+)



Thursday - ABS

 20 knee ups   
 40 cycles
 
 REST 30-45 sec
 
 20 reverse crunches
 20 crunches (legs raised, or on couch)
 
 REST 30-45 sec
 
 20 cross crunches
 20 reach and stretch (10 per side) 


Sunday
go for a 30 min walk or jog

or do some light aerobics at home while watching TV:   total 22 min

1 min marching on the spot
1 min kick backs
1 min reach across
1 min skating
1 min skip rope(no rope necessary)

water break?.don't rest too long, 1 min max

1 min military march
1 min open stance switches (every 5 hops)
1 min kick backs
1 min leg swings over a chair or stool
1 minskip rope

water break?.don't rest too long, 1 min max

1 min military march
1 min jumping jacks
1 min skating
1 min walk lunges
1 min kick backs

water break?.don't rest too long, 1 min max

1 min military march
1 min skating
1 min circle runing
1 min arm swings
1 min marching on the spot

water break.  You are done!