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Circuit Training

WARM-UP (15') --- 10’ jogging / 5’ stretching

RUN 1 (3') --- 90" out and 90" back

CIRCUIT A (3') --- 25"-30" per exercise --- no rest between exercises
1. Upper body: push ups – on knees is easy, with legs raised is hard
2. Legs: single leg squat – 8 each side, hands on the hips, push bottom back
3. Back: arches – on belly, raise upper body and legs, hold 2 seconds, don’t loosen muscles when down
4. Abs: plank swing – on toes, move heels back and forward, hold 2 seconds at back & front position
5. Burpees: squat thrusts (knees to arms, legs fully extended) followed by jump, shoulders-head-arms straight up, 8 times

RUN 2 (3') --- 90" out and 90" back

CIRCUIT B (3') --- 25"-30" per exercise
--- no rest between exercises
1. Upper body: triceps dips – body as straight as possible, head straight
2. Legs: body squats – arms straight forward, extend onto toes to strengthen calves
3. Back: prone cobras – lie on belly, lift up torso, move straight arms backward slowly
4. Abs: side plank – straight leg up in the air (8 x each side)
5. Burpees: squat thrusts (knees to arms, legs fully extended) followed by jump, shoulders-head-arms straight up, 8 times


RUN 3 (3') --- 90" out and 90" back

CIRCUIT C (3') --- 25"-30" per exercise
--- no rest between exercises
1. Upper body: shoulder push up – body bent (legs straight, hips up, head down), push down
2. Legs: single leg squat – 8 each side, hands on shoulder, push bottom back
3. Back: dart – on belly, legs together, arms on sides, lift abs up, anchor pubic bone, lift upper body off floor
4. Abs: bridge – move hips up slowly, down slowly over 5 seconds (5 reps)
5. Burpees: squat thrusts (knees to arms, legs fully extended) followed by jump, shoulders-head-arms straight up, 8 times


RUN 4 (3') --- 90" out and 90" back

CIRCUIT D --- 25"-30" per exercise
--- no rest between exercises
1. Upper body: scapular stabilization – arms forward, shoulder straight, elongate forward, retract, repeat
2. Legs/abs: suspension bridge – move hips up from floor, straight line, one leg up, then down (5 x each side)
3. Back: hands and knees on floor, bring one leg back by straightening it, keep pelvis tucked in, move leg up & hold
4. Abs: leg drops – lying on back dropping legs side to side, engage abdominal to bring legs back to center
5. Burpees: squat thrusts (knees to arms, legs fully extended) followed by jump, shoulders-head-arms straight up, 8 times


RUN 5 (3') --- 90" out and 90" back

CIRCUIT E --- 25"-30" per exercise
--- no rest between exercises
1. Upper body: pull-ups --- use playground swings, slow up and down movement
2. Legs: single leg squat – 8 each side, hands straight up in the air, push bottom back
3. Back: simple stretch – legs on floor, upper body rests on elbows, move upper body up, hold for 5 seconds
4. Abs: plank – 6 x 15 seconds, release for 2 seconds in between planks
5. Burpees: squat thrusts (knees to arms, legs fully extended) followed by jump, shoulders-head-arms straight up, 8 times


RUN 6 (3') --- 90" out and 90" back

WARM-DOWN (15') --- 10’ jogging / 5’ stretching (calves, abductors, waist, chest, neck)

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