Jan 14 Team Strength & Stability Workout

This is a ~90 min full-body workout, focused on strength & stability.

Warm-Up (15-20 min)

15 min run. For the first half of the run, go easy, easy (low Z1). For the second half, pick it up to a Z2 heart rate and add 3 x 30 sec. pick-ups at random intervals.

Core Set (15 min)

Complete 2 rounds of this set:

• 45 sec. flutter kicks

• 20x glute bridges. (Set 1 = double-leg bridges. Set 2 = 10x single-leg bridges each leg)

• 20x side plank dips (10x each side)

• 45 sec. plank with forward arm reach. Or, with a partner, do 45 sec. plank with high-fives. 

• 45 sec. dolphin plank. Or, with a partner, do 45 sec. leg throw.

• 45 sec. spiderman planks

• 45 sec. high-to-low planks

• Rest 45 sec.

Main Set (40 min)

There are a range of reps provided here. You'll need to have some self-awareness here. Do as many reps as you can to feel challenged, but do not do these exercises to complete muscle fatigue or failure. A good guideline is to finish each set of exercises feeling like you could do 2 more reps.

Complete 2 rounds of this set:

• Plyometrics
• 10x clap jacks

• 10x squat jumps

• 10x split lunge jumps

• 10x tuck jumps

• TRX
• 10-20x TRX mountain climbers

• 10-15x TRX pistol squats (each leg)

• BOSU
• 5-15x BOSU push-ups with 3-count hold at the bottom before you push up. Focus on form, not quantity of reps. Only do as many reps as you can of regular push-ups (no knees). If you can't do any reps of regular push-ups, then do knee push-ups.

• 10-15x single-leg Romanian deadlifts on BOSU. The key with this exercise is to keep your hips square! The goal is NOT to raise your leg as high as possible. If it is too challenging to do this on a BOSU, then just do it on flat ground. If it is not challenging enough, then hold a 10 dumbbell in the hand opposite of the grounded leg.

• Stability Ball
• 10-20x stability ball hamstring curls

• 15-20x stability ball alternating superman

• Free weights - These exercises may be challenging enough without free weights! Just do them as bodyweight exercises if the weights are too much.
• 10-20x renegade rows with 5-10 lb dumbbells

• 10-20x touchdown lunges with 5-10 lb dumbbells. 

Cool Down (10-15 min)

Easy Z1 run for 10-15 minutes.

Planks All Day

Planks are one of my favorite exercises! Planks work your entire core, from the top of your abdominals down to your hips and glutes, and also provide a great isometric exercise for your upper back and shoulders. The strength that planks provide will benefit your swim, bike, and run. It's difficult to get bored with planks, since there are so many variations. You can even get creative and make up your own plank exercises.

Here are some plank variations below, ranging from basic to more challenging.

Basic Low Plank

High Plank

Plank with forward touch

Plank with side toe touches

Plank with hip dips

Side Plank &
Side Plank with dips

Side Plank with raised leg

Side Plank reach through

Plank with leg raises

Dolphin Plank

High-to-Low Plank

Plank with forward reach

Superman Plank

Spiderman Plank

If you need more inspiration, check out this video.

Bodyweight Basics

Goal: This is a full-body strength training circuit for anyone who is new to strength training, or for more experienced athletes that want to focus on basic movements. 

Equipment: No equipment = No excuses

Time: 20+ minutes

Warm-Up 

(5-8 minutes)

• Pelvic Circles - 10 circles each direction
• Runner's Lunge with a twist - hold 30 seconds, then raise the outside arm and hold for another 30 sec. Switch legs and repeat

• Walking quad stretch - 8-10 reps each leg

• Walking knee-to-chest - 8-10 reps each leg. Pull your knee to your chest, take a step forward. Repeat with the other leg.

• Caterpillar - 10 reps

Core Set

(5 minutes)

Do the time or reps indicated for each exercise. Rest 30-45 seconds between exercises. Repeat this set 2-3x's.

• Crunches - 10 reps. Pull your shoulders off the ground by using your core. Imagine someone is pulling your chest straight up to the ceiling with a string. Don't pull your chin in toward your chest and yank your neck off the ground.
• Advanced variations: (1) Increase reps to 15-20, (2) Raise feet off the ground so toes are point up toward the ceiling.

• Supported Side Plank with side dip - Hold for 30 seconds. Rest for 30 seconds. Hold the other side for 30 seconds. Once this gets comfortable (after a few weeks of consistent work), lift your supporting leg so that you stack your legs on top of each other. 
• Advanced variations: (1) Remove the supporting knee so you are planking on both of your feet, (2) Dip the hip, (3) Raise the top leg (very advanced!)

• Bird Dog (with crunch) - 10 reps on one side. Rest 30 sec. 10 reps on the other side. Make it slow and controlled. The goal is balance. Instead of doing the crunches sometime, see if you can hold each side for 10-15 seconds. 

 

Lower/Upper Body Set

(10 minutes)
Repeat this set 1-2 x's

• Knee Push-ups - 5-10 reps. Once the knee push-ups are feeling comfortable, do regular push-ups. You can start slowly by adding in 1 regular push-up to your routine each week. Rest 1 min.
• Advanced variation: Regular push-ups
• Full Body Squats - 10 reps. For a more advanced version of Body Squats, try it with your arms extended over your head. Rest 1 min.
• Advanced variations: (1) Increase reps, (2) Add weight by holding a dumbbell in each hand. 

Body Squats

• Single-leg Balance - 15-30 seconds on each leg. Stand in a tall mountain pose. Slowly lift one foot off the ground ~6 inches. Bend the supporting leg ever so slightly. Balance on one leg for 15-30 seconds. Rest for 30 seconds, then switch legs. Repeat 2x's.
• Advanced variation: (1) try closing your eyes while balancing, (2) Single leg squat - squat the leg that you are standing on

• Glute Bridge - 10 reps. Rest for 30 seconds. 
• Advanced variations: (1) Single-leg glute brige - raise one foot ~1 ft. off the ground so you are bridging with just one leg, (2) Rest your feet on a foam roller or a stability ball
  
  

25-min Strength Workouts

Goal: There are two quick workouts here, each 25 minutes. One focuses on core and upper-body, the other focuses on core and lower body. You can do both in a week, add some foam-rolling and stretching, and you have your hour of strength training done for the week. 

Equipment: No equipment = No excuses

Time:  25 min per workout

Workout #1: Core and Upper

Warm-Up

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.

• 30" plank
• 10x push-ups
• 30" side plank with dip
• 10x push-ups
• 30" side plank with dip (other side)
• 10x bird dog on each side
• 30" high-to-low plank
• 10x alternate pikes

Cool down with a few minutes of stretching and/or foam rolling.

Workout #2: Core and Lower

Warm-Up 

Same as Workout #1 (above)
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Same as Workout #1 (above)
Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.

• 30" plank
• 10x reverse lunge, each side
• 30" side plank with dip
• 10x full body squats
• 30" side plank with dip (other side)
• 10x curtsy lunge each side
• 30" high-to-low plank
• 10x burpees

Cool down with a few minutes of stretching and/or foam rolling.

Swim, Bike, Run

Goal: This circuit rotates through exercises that focus on Swim, Bike, and Run - in that order. You'll do 4 exercises in a row, each one for 1 minute, and then rest for 1 minute. You'll complete all exercises when you've gone through this 4-1 cycle 3 times, for a total of 15 minutes.

Equipment: Exercise Band, Stability Ball, 5-20 lb. dumbbells, TRX

Time:  15-45 minutes. Each full circuit takes 15 minutes.

Warm-Up 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Perform each exercise in each set for 1 min. Rest for 1 min at the end of each set for a total time of 5 min. per set. 

Set 1

• (swim) Push-ups
• (bike) Squat jumps


• (run) Reverse lunge (optionally with 5-20 lb. dumbbells)


• (swim) Back extension on stability ball


• REST 1 min.

Set 2

• (bike) Plank - Why plank for bike?? Think aero!!
• (run) High knees running in place
• (swim) Side planks (switch sides after 30 sec.)
• (bike) Single-leg deadlifts (optionally with 5-20 lb. dumbbells)
• REST 1 min.

Set 3

• (run) Monster walks with resistance band


• (swim) TRX W's
• (bike) Glute bridge (single-leg or double-leg)
• (run) Single-leg hop


• REST 1 min.

Chaos Circuit - Strength (Pt 2)

Goal: This circuit provide an upper- and lower-body strength workout that focuses on balance and isometrics. It can be done on its own or as Part 2 of the Chaos Circuit (see Part 1 here) to get a full-body workout. I call it the chaos circuit because there are a lot of exercises and different movements, requires a lot of moving around, a moderate amount of equipment, and will be chaos if you don't get organized before you start.

Equipment: yoga mat, 5-20 lbs. dumbbells, TRX, stretch cords, BOSU (optional), stability ball

Time: 30 minutes

Warm-Up 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, precede this workout with the Chaos Circuit Core.

Main Set

Do this circuit 2 x's:

• 10x each side - Reverse Lunge with Kick (or Hop)
• 10-15x TRX W's
• 10-15x TRX Chest Press
• 20x Squat Jumps
• 20x Stretch Cord swim stroke
• 10x each side - Single-leg deadlift (with or without weights), or Reaching deadlift
• 2 min. Wall Squat
• 10x each Cable Chop
• 10x each side Single-leg balance with weight (or on BOSU)
• 10-15x Push-up variation (hindu or shouldertap)
• 20x Hamstring curls on ball
• 2 min. Wall Squat

Photos, Videos, and Instructions

Reverse Lunch with Kick

To make this more advanced, do the Reverse Lunge with a Hop 

TRX W's (Deltoid Flys)

TRX Chest Press

Squat Jumps

Stretch Cord Swim Stroke

I can't find a good video of this one, but see this video below starting at 1:43. He's using cords to explain the stroke catch. You can get a feel for how this exercise is supposed to look.

Single-Leg Deadlift (or Reaching Deadlift)

This is pictured below as a Reaching Deadlift. Adding a weight will make this more challenging. Hold a 5-20 lb. dumbbell in the opposite hand from the stable leg that is on the ground. 

Wall Squat

This is a great isometric exercise. Squat down with the wall to your back and your quads perpendicular to the ground. Hold your arms straight out in front of you and hold for 2 minutes.

Cable Chop

They use a machine instead of a cord in this video, but explain a few different ways to do the cable chop.

Single-Leg Balance with weight (or on BOSU)

Pick up a 5-20 lb. dumbbell. Lift one leg off of the ground and move the dumbbell around. You can simply pass it from hand-to-hand across your body. Or you can pass it over your head. Or you can pass it around your back. The idea is to offset your balance and use your leg and core stability muscles to keep you balanced. Do this for a count of 10 on each leg.

Push-Up Variation (Hindu or Shoulder Tap)

This is fun! See #4 and #22 - and then see how many of the other variations you can do.

Hamstring Curls with Stability Ball

Chaos Circuit - Core (Pt 1)

Goal: This circuit focuses on the obliques (aka love handles). It can be done on its own or as Part 1 of the Chaos Circuit (see Part 2 here) to get a full-body workout. 

Equipment: yoga mat, 5-20 lbs. dumbbells (optional)

Time: 20 minutes

Warm-Up: 5 minutes 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place.

Main Set

Do this set 2 x's:

• 45" - Plank with side toe taps (15" rest)
• 45" - Dead Bug (15")
• 12x each side - Side Plank with Dip
• 45" - Alternate Pikes (45" rest)
• 2' Plank hold
• 12x each side - Plank knee to elbow
• 20x Russian twist (with or without a 5-20 lb. dumbbell)
• 45" - Plank with front reach (15" rest)
• 20x Bicycle crunches (45" rest)
• 2' Plank hold

Photos, Videos, and Instructions

Plank with side toe taps

Dead Bug

Side Plank with Dip

Alternate Pikes

Plank Knee to Elbow 
This exercise can be done with several variations. You can do one of these variations below on its own, or you can mix all three into a center-left-center-right set.

1. Hold a plank and bring one knee to your nose. Repeat on the other side.
2. Hold a plank and bring one knee to the elbow on the same side. Repeat on the other side.
3. Hold a plank and bring one knee to the elbow on the opposite side. Your knee will cross your body. Repeat on the other side.

Russian Twist

Plank with Front Reach

Get in a low plank position (elbows on the ground). Reach one arm out in front of you, tap your fingers on the ground, then return it to its starting position. Repeat on the other side. Alternate taps as quickly as possible. If you can't do the taps, just hold the plank.

Bicycle Crunches