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.

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
  
  

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.

Endurance Circuit

Goal: This circuit mixes upper body, core, and lower body. The upper/lower body strength sets are a little longer than usual (1:40), so this one is geared toward building muscular endurance. There's a little bit of HIIT (burpees!) added in there to keep your heart rate up. There are variations of each exercises depending on skill level and equipment available. It is written as a 45 minute workout, repeating the core set 2x's and the lower/upper set 2x's, but you can do more or less. 

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

Time: 45 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 stretch - 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

(10 minutes)

Hold each exercise below for 45 seconds. Take 15 seconds to rest and/or move to the next exercise.

Repeat this set 2x's.

• Plank with front arm 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.

• Plank with side dip - Dip on one side for 45 sec. Rest 15 sec. Repeat on the other side. For an easier version, rest your lower leg on the ground and bend the leg at a 90-degree angle. For a more advanced version, reach your un-rested arm up and then twist it in front of your body and under your waist.

• Bird Dog (with crunch) - Do as many reps as you can on one side for 45 sec. Rest 15 sec. Repeat 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

(25 minutes)

Do each exercise below for 1:40. Rest for 20 seconds while you get set up for the next one. 

Repeat the set 2x's. Rest for 1-2 minutes between sets.

• Push-ups - You can do regular push-ups or with your knees on the ground. Whatever you can sustain strong for 1:40.
• Squats - If you have access to a TRX, do TRX Single-leg squats. If not, do Body Squats. See pictures below. For a more advanced version of Body Squats, try it with your arms extended over your head.

Body Squats

TRX Single-Leg Squats (1 minute per leg)

• Renegade Row - The video below shows the Renegade Row with a push-up. The push-up is optional for this workout, as you're already doing push-ups on their own.
  
  

• Reaching Single-Leg Deadlifts - We're calling this a deadlift, but it's really a deadlift with no weights. For a more advanced version, you can do this one with 5-20 lbs dumbbells.
  

• Burpees - Everyone's favorite :-)
  
  

• Single-Leg Glute Bridge - 50 seconds per leg. Start with both legs on the ground if you need to.
  
   

Rest 1-2 minutes and repeat the Lower/Upper set.

Alternating Lower & Core Circuit

Goal: This circuit consists of 8 exercises. The circuit is repeated 2x's and includes advanced variations of some of the exercises on the second circuit to challenge you. You'll get a good full-body workout, as glutes, hamstrings, core, and shoulder strength are all targeted here.

Equipment: No equipment = No excuses
Time:45 minutes

Warm-Up 

(5-8 min)

• Walking quad stretch - 5-6 reps each leg

• Caterpillar - 6 reps

• Forward Lunge with twist - 10 reps (5 each side)

• Downward Dog to 3-Legged Dog - Hold downward dog for a few seconds, then lift one leg (3-legged dog), hold for a few seconds, return to downward dog, then lift the other leg.  Repeat a couple rounds.

• Superman - Lift one arm and opposite leg. Hold for a few seconds, then lower to the ground.  Repeat on the other side.  Repeat 3-4x's on each side.

• Flutter Kicks - 45 seconds

Main Set

Repeat 2x's (10-12 min each set)

• Reverse Lunge - 
• Circuit 1: Reverse Lunge + Kick - 10-15 each leg



• Circuit 2: Reverse Lunge + Hop - 10-15 each side



• Planks with alternating toe touch  - 45 seconds - Get in plank position on your forearms. Tap one toe to the side, just a bit farther than hip-distance, then return back to starting position. Tap the other toe to the other side. Repeat quickly, alternating between sides, for 45 seconds.

• Wide-legged Squats
• Circuit 1: Wide-legged Squats - 15 reps

• Circuit 2: Wide-legged Squats + jump - 10-15 reps

• Push-Up + Rotation - 10 reps (i.e. 5x's each side)

• Reaching Single-Leg Deadlifts - 10-15 reps each leg (We're calling this a deadlift, but it's really a deadlift with no weights.)
  

• Plank with taps - 45 seconds.  Start in a plank position.  Reach forward with one arm and tap the ground in front of you.  Now do the same with the other arm.  Alternate back and forth rapidly for 45 seconds.

• Glute Bridges
• Circuit 1: Two-legged Glute Bridges - 20 reps - See video below for "Single-legged Glute bridge." In the first circuit, you will do this exercise, but keep both legs on the ground.

• Circuit 2: Single-legged Glute Bridges - 10-15 reps each leg - More challenging with one leg!


• Three-legged Dog with Knee-to-Elbow Touches - 60 seconds - Start in push-up position and push hips back to a downward dog position.  Lift one leg to get in a three-legged dog position. Drive that knee toward the elbow of the same side; lift leg back to starting three-legged-dog position, then drive knee toward forehead, back to original position, then knee to opposite elbow. Return leg back to ground in starting push-up position. That's ONE rep. Now do the same thing on the other side and see how many reps you can do in 60 seconds. 

Core Focus

Goal: Strengthen your core!

Equipment: No gym equipment is needed, but you will need a bench, side table, or chair for tricep dips.  You also have the option to use 5-20 lb dumbbells for Renegade Rows if you have them available.

Time: 30 minutes

• Warm-up:
• Pelvic circles - 10 circles, each side. 
• Forward lunge with a twist - 20 lunges (10 each side, alternating legs)
• Forward lunge with elbow inside knee and rotation - 2 each side, alternating legs. Hold each lunge for a 5-10 seconds 
• Glute stretch with a twist - hold each side for 15 seconds
• Cobra - 2 times, hold each for 10 seconds
• Childs pose - hold for 15-20 seconds

• Main Set - Do this full set 3x's:
• Plank with alternating leg lifts - Hold plank for 15 sec, then lift one leg a few inches, hold for 2 seconds, drop leg, lift the other leg, hold for 2 seconds, drop leg.  Continue alternating leg lifts for 30 seconds, then hold plank for another 15 sec, so total plank hold is 60 seconds.
• High-to-Low Planks - 12 reps
• Bird dog with crunch - 12 reps each side
• Tricep dips - 12 reps - Use a bench, side table, or chair.
• Single-leg bridge - 12 reps each leg
• Alternate Pikes - 12 reps (6 each leg) Variation: Place one foot on the ground and pike one leg at a time.
• Push-ups with Renegade Rows - 10 reps (1 rep = push-up, row one arm, row other arm) Use of dumbbells (5-20 lbs) is optional.  Variation: Knee push-ups
• Bicycle Crunches - 20 reps

Forward Lunge with a Twist



Forward Lunge - Elbow inside knee, with rotation

 
Glute Stretch with twist (see video starting at @ 2:25)

 
Cobra Stretch



High-to-Low Planks

 
Bird Dog (with crunch)

 
Single-Leg Bridge

 
Push-ups with Renegade Row

12/24/36 Circuit

Goal: Full-body strength circuit
Time:  12/24//36 minutes - One time through the circuit is 12 minutes.
Equipment required: 8-20 lb. dumbbells, step or bench

Do each exercise for 60 seconds.

Do not rest between exercises.

Rest for 1 min. between circuits.

1. Calf-raises with dumbbells
2. Pushups - Variation: on knees
3. Bicycle crunches
4. Single-Leg Romanian Deadlift with dumbbells (side 1)
5. Single-Leg Romanian Deadlift with dumbbells (side 2)
6. Step-ups with dumbbells - alternate the leading leg for each step-up
7. Standing side bends with dumbbells
8. Side plank hip lift (side 1)
9. Side plank hip lift (side 2)
10. Wide squats with dumbbell
11. Step Back Lunge 
12. Tricep dips

Full Body Circuit with Dumbbells

Time: 25-40 minutes

Equipment: 5-20 lb dumbbells, Floor mat, BOSU (optional)

Each circuit takes ~12 minutes.  Do the full circuit 2-3x's.
Rest 15 sec. between exercises, or just enough time to move between each one.
Rest 1 minute between circuits.

Warm-up on the treadmill or bike for at least 5 minutes before starting these exercises.  Alternatively, you can do the 5-minute warm-up from this workout.

Main Set (10 exercises)

1) Dumbbell Shoulder Press - 12 reps

2) Step-Back Lunge - 12 reps (6 each leg, alternate legs)

3) Alternate Pikes - 20 reps (10 each leg)

 


4) Front Arm Raises - 20 reps (10 each arm)

5) Single-Leg Bicep Curl - 10 each leg. For a more advanced version of this exercise, stand on the flat side of a BOSU (round side on the ground).

6) Single-Leg Romanian Deadlift - 10 each leg

7) Plank - Hold for 60 seconds

8) Side Plank with Hip Lifts - 10 dips on each side

9) Flutter Kicks - 30 seconds. For a more advanced version, extend your arms over your head.




10) Burpees - Finish the circuit with 5-10 powerful Burpees!