Strength for Endurance – HIIT and Strength Circuit (25min)
Goal: core stabilization, strength and muscular endurance
For beginning athletes it’s super important to learn about the importance of a strong core. Strength training will help you with building muscular endurance and make you faster on your swims, rides and runs. Therefore, this HIIT and Strength Circuit focuses on the basics by showing some super simple core exercises, followed by movements that build the muscles in your legs, arms, chest and back.
Read on and try for yourself!
3 Circuits – 30 seconds of each exercise, 2 sets, tempo 4/2/1, 40sec rest between sets except the first one with only 15sec rest
Core – (2 sets) (4min)
Circuit 1 –
arms, chest, legs & back (2 sets) (7min)
Circuit 2 –
arms, chest, legs & back (2 sets) (7min)
- Supine floor bridge (30 sec) (progression: single-legged)
- Opposite arm opposite leg (Bird Dog) (30 sec) (progression: to the side)
- Side plank (15 sec each side) (regression: on knees, progression: with leg raise)
- Push-up (30 sec) (regression: push-up on knees)
- Single-leg touchdown with opposite arm reach forward (30 sec)
- Pencil jumps (30 sec)
- Side-lunge to balance (30 sec)
- Ice skaters (30 sec)
- Supermans (30 sec)
- Calf raises (15 sec each leg)
- Ice skaters (30 sec)
- Single leg squat (15 sec each leg)
- Pencil jumps (30 sec)
- Bench/ chair (or floor) arm dips (30 sec)
- Shoulder taps (30 sec)
Instruction Videos
Core – (2 sets) (4min)
Floor Bridge
Bird Dog
Side Plank
Circuit 1 –
arms, chest, legs & back (2 sets) (7min)
Push-up (on knees)
Single Leg Touchdown
Pencil Jumps
Side Lunge to Balance
Ice Skaters (fastforward in this video!)
Supermans
Circuit 2 –
arms, chest, legs & back (2 sets) (7min)
Calf Raises
Ice Skaters (fastforward in this video!)
Single Leg Squat
Pencil Jumps
Arm Dips
Shoulder Taps
Cool Down – Static Stretching of each area for 30 seconds (3-5min)
- Calves (against the wall, standing)
- Hip flexors (kneeling hip flexor)
- Adductors (pigeon pose)
- Neck (pull your head left and right)
- Hamstrings stretch (lie on your back and cross your legs, pull the opposite knee)