Strength training just two or three times a week will give you a powerful advantage over your competitors—and it will definitely make getting back on the bike, road or in the pool a lot easier.
Here’s a workout that covers all the bases with plenty of room for modifications and progressions as you get stronger. Don’t forget to stretch, warm up and cool down to prevent any injury as you get back into the swing of things.
Base Building Strength Workout
1 of 12
Warm up for 2-3 minutes on a stationary bike, a treadmill, or the rowing machine and/or two minutes of dynamic exercises. Be sure to work both your lower body and upper body.
Term to know:
Superset - Without resting, go immediately into your second exercise. After you complete the second exercise, rest.
FIND:
Your Next RaceDumbbell Squats
8 reps, 3 sets 2 of 12
Grab a pair of dumbbells and hold them on your shoulders. Place your feet shoulder-width apart with your toes pointed out 30 degrees and push your butt back and down. Push your knees out as far as you can and keep them out throughout the entire exercise.
Squat down so your hip crease is just below your knees and return to the starting position. Be sure to keep your head neutral and look straight ahead.
FIND:
Your Next RaceBent Over Rows
8 reps, 3 sets 3 of 12
Grab a pair of dumbbells in each hand. Bend slightly and bring your torso forward by hinging at your waist. Before you start rowing, make sure that your back is straight and your arms are hanging in front of you. Now lift the dumbbells to your sides. Once you get to the top, squeeze your shoulder blades together. Slowly return to the starting position and repeat.
FIND:
Your Next RaceDumbbell Deadlift
8 reps, 3 sets 4 of 12
Grab a pair of dumbbells and hold them out in front of you. Place your feet about shoulder-width apart. Tighten your abs before you start, hinge at your hips and lower your torso until it's almost parallel to the floor. Return to the starting position.
FIND:
Your Next RaceDumbbell Shoulder Press
8 reps, 3 sets 5 of 12
Grab a pair of dumbbells and hold them right above your shoulders. Squeeze your abs and legs and press the dumbbells upward in a vertical line above your head. Return to the starting position and repeat.
FIND:
Your Next RacePush-Ups
12 reps, 3 sets 6 of 12
Place your hands on the ground, slightly wider than shoulder-width apart, and get into the push-up position. While keeping your body in a straight line, bend your elbows out to the sides and lower your chest towards the floor. Return to the starting position.
FIND:
Your Next RaceMini Core Circuit
4 sets 7 of 12
Complete one round of each exercise, rest for a minute, then repeat three more times.
FIND:
Your Next RaceBicycle Crunch
30 reps 8 of 12
Lie on your back and place your hands behind your head. Pick your feet off the floor, and twist your upper body to the left while bring your right knee in. Touch your elbow to your knee and then switch to other side.
FIND:
Your Next RaceRussian Twist
40 reps 9 of 12
Grab a med ball or a dumbbell. Sit on the floor with the med ball next to your side. Bend your knees, cross your feet and lift them slightly off the floor. Grab the med ball and lean back slightly. With your arms extended out in front of your body, twist your torso to the right side and then the left side.
FIND:
Your Next RacePlank
30 seconds 10 of 12
Hold a plank position for 30 seconds while maintaining a tight torso throughout the exercise and keeping your hips level.
FIND:
Your Next RaceSuperman
30 seconds 11 of 12
Lie facedown on the floor. Your legs need to be straight and your arms out in front of you. Now contract your glutes and back muscles while lifting your head, arms and legs.
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