Start by lying flat on your back with your arms and legs extended with hands palm-down on the floor next to your hips and your entire torso straight from head to toe. Contract your lower abdominal muscles and lift your feet 4 to 6 inches off the floor and bend your knees while simultaneously bringing your your knees toward your chest. Pause when your glutes rise slightly off the mat and then return to starting position by extending your legs and keeping your feet 4 to 6 inches off the floor. That's one rep. Keep your back straight and lower legs on a level plane throughout this slow and controlled movement, be careful not to put excessive pressure on your lower back by bringing your hips off the floor.
Place your forearms flat on the ground with your elbows at shoulder height and arms bent at 90º. Your hands should be flat on the ground for support. Step your feet back until your body forms a straight line from head to feet. Your feet should be about 6 inches apart with the weight in the balls of your feet. Engage your core to keep your spine from sagging; tilt your pelvis slightly to keep your butt from sticking up. Keep your upper back flat and broad; don’t sink into your shoulders.
Breathe slowly and keep your core contracted to keep your back straight, hold this position for the length of time in the workout chart.
Slowly shift your weight to your left elbow and rotate your entire body so it is perpendicular to the floor and resting on your left elbow and outside edge of left foot. Keeping your left elbow on the ground, rotate your left hand so it is perpendicular to your body for added support. Place your right hand on your hip and stack your right foot on top of your left. Throughout the rotation keep your spine straight and don’t let your hips sag towards the floor. Hold this side plank for the duration of time listed in the workout chart, and then roll back to starting plank position.
Hold the plank position hold for the length of time in the workout chart, then roll onto your right elbow and perform a side plank on your right side. After you have held the right side plank, roll back to starting position and lower your body to the floor. That counts as one rep.
Discipline 3 of the triathlon. Go run!
A run followed immediately by a workout of another discipline
Run Split Brick
A run followed later in the day by a workout of another discipline
A shorter than usual run as you taper for the race
Starting Position: Stand erect with your feet approximately shoulder-width apart knees slightly bent and arms extended at your sides. Shift your weight completely to your right leg and lift your left foot off the ground so your knee is at hip height (this will differ for everyone depending on height). Throughout the movement your weight should be distributed unevenly on the ball of one foot. One foot should support 100% of your weight while the other leg is tucked under your body in a runners pose. Grip the jump rope handles with each hand by using a classic grip. Extend the apex of the jump rope loop on the ground behind your feet. 1. Begin by rotating your wrists in a counter-clockwise motion to swing the rope overhead. The first movement from a dead stop will require more arm and shoulder movement, as you progress on subsequent jumps, your arms should remain in a semi-static downward position by each side of your body and your hands rotating counter-clockwise in small arcs. 2. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump off the right foot and simultaneously begin to bring your left foot to the ground. Lift your right foot so the right knee is at hip height. 3. Land on the balls of your left foot and bend your knee slightly to cushion the impact while continuing to rotate your wrists and swing the rope in an arc from back to front. 4. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump off your left foot and simultaneously begin to bring your right foot to the ground, returning to the starting position.
For either time or distance, lift and carry a sandbag (or two). Hug it against your chest like a teddy bear, cradle it like a baby, plop it on your shoulder, and grasp it down at your side like a bag of loot. No matter what you chose, the goal of this exercise is to add significantly to your body weight and force you to figure out how to carry a load and still continue to move forward, up, over, through, or around barriers. Time yourself: Go as far as you can or do repeated climbs up a hill. No matter your goal, you’ll be working your entire body to hold the shifting weight with this simple and effective exercise. If you have to take the dog for a walk, bring along “Sandy,” too!
Starting Position: Place the jump rope on the floor and stretch it out to form a straight line. Stand parallel to the rope with it about ten inches away from your right foot.
1. Bend your knees, crouch at your waist and swing your arms down by your sides and prepare to jump over the rope.
2. Leaning slightly to the right, extend your legs forcefully and jump to your right as high as you can and land with your left foot approximately ten inches to the right of the rope. Bend your knees, and land softy on the balls of your feet in a controlled manner.
3. Immediately after landing, Bend your knees, crouch at your waist and swing your arms down by your sides and jump over the rope to your left, landing with your right foot approximately 10 inches to the left of the rope.
That’s one rep.
The side plank is a great isolation exercise for your internal and external abdominal obliques as well as the transverse abdominus (the muscles on both sides of your torso between the ribs and hips - you want these ripped to help tighten those love handles) In order to keep your spine erect (body straight from head to toe, hips off the floor) you utilize many of the core muscles normally activated during twisting motions. For some people with lower back problems that prevent them from twisting with a full range of motion these may be a beneficial exercise - but they are not perfect for all. People with weak knees may find that the laterally-prone position puts a great deal of strain on their knees to keep both legs straight. To alleviate some of the stress, I have used a foam roller, medicine ball or anything to provide some stability of the knee joint. Place the object on the outside of the thigh that is closest to the ground and keep your legs straight. You may need to experiment with positioning to get comfortable. Starting position is exactly the same as a traditional plank, and resembles the relation between a T push-up and standard push-up. From the elbow plank position, lift your right elbow off the ground and balance on your left. You may need to rotate your left hand and forearm clockwise for stability, that is acceptable. Rotate your entire body so that your bellybutton is parallel to the floor, your right hand is placed on top of your right hip and the outside of your left foot and elbow are the only body parts contacting the floor. Engage your core to keep your spine erect and hold that position for a pre-determined amount of time or for as long as possible. Slowly return to starting position making sure to place your right elbow and foot securely on the floor. That is one rep, repeat on the opposite side. The instability caused by supporting your weight on one arm and the outside of one foot will work a host of supporting muscles all over your body including your hips, glutes, chest, back and especially your core. On average, side planks are held for about half as long as standard planks.