13 Bodyweight Exercises For Triathletes

Written by
Karen Buxton
For most triathletes, "life" often gets in the way of training. Personal commitments, unexpected meetings and appointments, and travel can derail workout plans. 

When you're short on time or unable to get to a gym, your strength routine may become the first sacrificed workout of the day. But it doesn't have to be. 

The following routine provides a full-body workout (without any equipment) that you can fit in anywhere, anytime. Execute these exercises as a circuit, moving from one exercise to the next, and complete one, two or three sets.
Walking Lunge
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With your feet shoulder-width apart and your hands on your hips, step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.

Keep good posture and try not to let your front knee go too far past your toes. Drive through the heel of your lead foot and extend both knees to raise yourself back up as you step forward with your rear foot, repeating the lunge on the opposite leg.

Complete 20 to 30 total steps.
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Hip Circles
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Begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine.

Keeping your leg bent, move your entire leg in a circular pattern (imagine drawing a circle with your knee). Start with small circles and build to a larger range of motion as your hips loosen-up.

Complete 10 to 15 circles in each direction, then switch legs.
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Bird Dogs
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Again, begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine.

Keep your spine neutral, without arching your back or rotating your hips, and extend your left leg back and your right arm straight ahead. Pause and then "crunch" your elbow to your knee.

Complete 10 to 15 reps, then switch to your right leg and left arm.
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Fire Hydrants
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By now, this starting point should be familiar.

Begin on all fours with your knees hip-width apart and under the hips, and your hands flat and shoulder-width apart. Squeeze your abs by pulling your belly toward your spine. Squeeze your abs by pulling your belly toward your spine.

Drive one knee toward your elbow. Pause, then raise the leg out to the side, parallel to the ground (this depends upon your hip flexibility). Pause, then drive the leg back, leading with the heel. Pause once again before repeating the sequence.

Complete 10 to 15 reps with each leg.
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Clam Shells
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Lie on your side with your hips and knees bent and legs stacked. Keeping your feet in contact with each other, raise your upper knee as high as you can without moving your pelvis. Pause, then return to the starting position.

For added difficulty, place a resistance band just above your knees to perform the clam shells exercises. The more resistance the band you choose has, the harder the exercise will be.

Complete 10 to 15 reps on each side.
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Abductor Risers
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Lie on your side with your legs straight and the top leg slightly ahead of the bottom leg. Raise the upper leg as high as you can while keeping the leg straight. Pause, then return to the starting position.

Complete 15-20 reps on one side and then repeat with the other leg on top.
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Adductor Risers
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Lie on your side with your bottom leg straight and the top leg slightly in front of the bottom leg. The top leg should be bent, and the foot of your top leg should be on the floor.

Raise your lower leg as high as you can while keeping it straight. Pause, then return to the starting position.

Complete 15 to 20 reps on one side before switching sides.
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Single-Leg Bridge
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Lie on your back on the floor and bend both knees so your feet rest on the floor close to your butt. Engage your abs and glutes.

Raise your hips off the ground so your shoulders, hips and knees are in a straight line. Extend one leg out straight and pause. Put your foot back on the ground and return to the starting position.

Complete 10 to 15 reps with each leg.
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Squat
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Stand with your feet slightly wider than hip-width apart and your toes slighty pointed out. Engage your core muscles and keep your chest lifted and your chin parallel to the floor. Squat down, as if you're going to sit back into a chair, bending your hips and knees simultaneously. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. Pause, then return to starting position by pushing your feet into the floor and driving through your heels.

As you come up, your hips and torso should rise together. Throughout the movement, try to avoid letting your knees go too far past your toes.

Complete 10 to 20 reps.
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Tricep Push-Ups
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Start in a plank position with your arms straight and your hands on the floor shoulder-width apart.

Slowly lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (think about "leading" with your chin). Pause and push back up to the starting position.

Complete 5 to 10 reps.

Note: Try this movement from your knees if the traditional push-up is too difficult.
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Reverse Lunges
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Start with your feet shoulder-width apart and your hands on your hips. Take a big step back and drop until your rear knee nearly touches the ground.

Keep good posture and try to avoid letting your front knee go too far past your toes--sink back, not forward. Pause, then drive through the heel of your lead foot and extend both knees to raise yourself back to the starting position.

Keep all of your weight on the front leg and gently touch the rear leg toe under your hip. Perform all reps with one leg before switching sides.

Complete 10 to 15 reps with each leg.
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Front Plank
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Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders. Your palms can be down with your fingers facing forward, or your hands can be on the pinky-side edge.

Engage your core muscles and contract your thigh muscles to straighten your legs strongly and flex your ankles. Slowly lift your torso and thighs off the floor or mat. Keep a flat back and keep your shoulders directly over your elbows.

Hold this position for 30 to 60 seconds and repeat.
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Side Plank
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Lie on your side with your legs straight. Prop your upper body up on your elbow and forearm. Engage your core and raise your hips until your body forms a straight line from your ankles to your shoulders.

Hold this position for 15 to 45 seconds. Turn to the other side and repeat.
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