Mini Triathlon Workout

This work-out will simulate the events that you would compete in a triathlon.  Start out at ten minutes each station, and the add a minute every week until you reach twenty minutes each station or a full hour work-out.   Do this work-out 3 days a week, alternate with the warrior weights work-out. Trust me this work-out will burn ya!

• Elliptical:

The arm motions will simulate the swimming portion of the race.

• Exercise bike:

This will simulate the bike portion of the race.

• Tread mill:

This will simulate the running portion of the race.

Warrior Weights Workout

Number

Exercise

(Do three sets of each exercise)

Reps

(3 Sets of Each) (Start out with 8 reps each set, and add 1 additional set until you are up to 12)

 

 Warm Up          Treadmill (10 Minutes)

Stretching (Never Stretch Cold Muscles)

1. Sprinters stretch right leg. / left leg.
2. Sprinters stretch both legs.
3. Budda – sit
4. Front- stance stretch.
5. Back -stance stretch.
6. Hamstring stretch.
7. Trunk-twists.
8. Dynamic arm stretches.
9. Static shoulder stretches.
10. Arm circles forwards and backwards.

Weights 

1. Shoulder Press
2. Sit-ups / 25 Reps
3. Lunges
4. Arm Flies / 5 to 20 Reps

5. Bench Press
6. Lateral Pulldown
7. Triceps Pulldown
8. Knee Curls
9. Hammer Curls
10. Lawn Mowers
11. Squats
12. Calf Raisers
13. Upright rows Reps
14. Trunk Twists
15. Dead Lifts
16. Overhead Triceps
17. Side Pulls
18. Pushups / 25 Reps

Cool Down (Bike 10 Minutes)