How to get back into your workout routine after the holidays – Dryland training

Training & Technique
Written by: arena coaches at 25 August '21 0
You are reading: How to get back into your workout routine after the holidays – Dryland training

After the holidays (which you’ve most likely spent being lazy and eating) getting back into your workout routine can be quite difficult.

We’re not distinguishing between winter holidays, summer holidays or any other holidays. The most important thing is re-starting gradually.

Today we’ll talk about dryland training which is both slow and progressive.

Obviously, based on your own personal needs you can vary the exercises.

If you don’t want to get straight into the pool, there are two options for you: classical jogging or the gym.

The first is easy and cheap (you can do it anywhere and don’t need a gym membership) whereas the latter requires a bit of organisation, and even ideally, one should be guided by a personal trainer.

We want to suggest a small program in order to re-start your training, which can be repeated in 3 sessions for at least 2 weeks:

1. 15 min jog

How to get back into your workout routine after the holidays

2. Exercises using only your body weight for 20 min:

  • Arm exercises like knee push-ups

 

  • Intra-extra arm rotations by keeping your arms straight out to your sides, palms up, and rotating them until the palms are down.

 

Flexion/Extension arm exercises to the ceiling, to the sides and to the front.

 

  • Flexion/Extension arm exercises to the ceiling, to the sides and to the front

 

 

3. 10 min of relaxing jogging

4. Stretching, especially the legs, biceps femoris muscle, quadriceps and the gemellus muscle.

How to get back into your workout routine after the holidays - Dryland training

So, are you ready to get active again? Wishing you the best!

Author

Written by:

arena coaches

Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races. Meet the coaches

YOU MIGHT ALSO BE INTERESTED IN...