These are things I do myself and prescribe to my athletes. I have done all these at some point throughout my years, with the goal of increasing functional fitness, strength, endurance, injury prevention or all of the above. Heck, I’ve even included the functional workouts below in times when I was recovering—not all these have to be intense! You can control the intensity based on how fast or slow you move through each session, and/or how heavy your Kettlebells or dumbbells are. Overall, these are designed to help endurance athletes, triathletes, runners, etc.
Minimal equipment is needed to do the following workouts, and while we’re on the subject, these are all pieces of equipment I’d recommend getting for your at-home gym if you have the desire and means to acquire a few items! But that’s another post for another day.
Equipment needed
- TRX or equivalent – some of my athletes like the Woss Trainer, or Olympic rings will work too
- Pull-up bar
- Kettlebells (KB) – various weights including 8kg, 12kg, 16kg, and possibly a 24kg (if you don’t have anything very heavy it’s ok)
- Or light dumbbells if you don’t have KB’s
- Jump rope
- Resistance bands
- Box or something to do step-ups/jumps on
- Yoga mat or towel for floor exercises (or not)
Not every workout requires all of these! So, if you don’t have some of the equipment, feel free to adjust the workouts to fit your needs!
The Workouts
Always start with a 5-10 minute DWU, click here for ideas on what to do for that.
Workout 1
3-4 rounds:
- 8 TRX Rows – on rows, you can do single leg stance (switch legs halfway through reps) for a more difficult exercise and keep hips squared up
- 6/6 TRX Single-arm row+reach – twist back and touch the free hand to the ground
- 10 KB Swings – watch our KB Swing tutorial here
- 5/5 TRX SL Squats to balancing stick (body forms T)
- 5/5 KB Clean and press (low weight)
- 5/5 KB Bent over rows
- 10 KB Goblet squats
Workout 2
3-4 rounds:
- 100 Jump rope, ascend reps by 50 each set
- 10/10 SL Bent over row with KB – body forms a “T”
- 10 Box steps
- Pull-ups, descending reps of 7-7-6-5, with or without band
- 10 TRX Deep squat jumps
- 60” Plank variations – change it each round
Workout 3
3-4 rounds:
- 150 Jump rope
- 10/10 TRX Lunges – rear foot is in the TRX (elevated with bottom of foot facing up, neutral ankle) and it is a reverse lunge movement that you make; front foot stays planted and don’t let knee go in front of toe line
- 8 TRX Rows or traditional pull-ups, banded if needed
- 15-20 KB swings
- 60” Plank varieties
Workout 4
3-4 rounds:
- 100 Jump ropes ascending, each set add 50
- 5 TRX SL squats
- 5 TRX Rows
- 5 KB Single arm push press
- Pull-ups, descending reps 6-6-5-4, with band
- 20 KB swings
…Rest until HR lowers before next round
Workout 5
First
2 rounds:
- 30” Wall angels
- 5 OH Squats facing wall – this is to keep torso from plunging too far forward
- 10/10 Side leg lifts
Then
3-4 rounds:
- TRX Hamstring curls
- TRX Knee tuck to pike
- TRX Lunge
- TRX Lunge to knee drive
- TRX SL Squats to balancing stick
- TRX Single-arm row+ reach
Workout 6
3-4 rounds:
- 10 Knee to elbows (K2E) – hang on pull-up bar and lift knees to chest/elbows
- 3/3 TRX Scorpion twists – key focus on hip extension as you twist out!
- 60” TRX Knee tucks + pikes
- 60” TRX Ham curls
- 15 KB swings
Finish with
5 rounds:
- 5-10 Box step-ups or box jumps
- 60” Plank variations
Workout 7
5 rounds:
- 30-60 sec Bear crawl
- 40″ Reverse plank – finger-tips facing behind you; arms in external rotation
- 10 TRX Rows
- 5 TRX Deep squat jumps
- 5/5 Lateral bounds
…let HR drop before starting next round
Workout 8
1-2 rounds:
- Turkish Get-up (TGU) practice – at least 5 each side, with or without light KB
- 5/5 KB half-kneeling press
- 5 Pull-ups or upper body of choice
Workout 9
5 rounds:
- 10 Skull crushers
- 10/10 Renegade rows
- 5 Half-kneeling press
- 8 Bent-over rows
- 20 KB swings
- 10 Pushups
Rest, then
- Tabata goblet squats – 8 x 20″ work (hard!) on 10″ rest
Workout 10
3-4 rounds:
- 30” Single-arm overhead KB walking lunge
- 10/10 Half-kneel military press
- 2/2 Single-arm KB RDL with 5 rows, each side – When you move into RDL position, stay there are do 5 rows!
- 60” Plank variations
Workout 11
4 rounds:
- 10-15′ Bike trainer or cardio of choice – Progress intensity each set
- 60” Wall sit
- 60” Plank variations
- 10/10 SL RDL
- 5/5 KB reverse lunge
Workout 12
All bodyweight only! 10 reps for each exercise, and each side
2 rounds:
- SL squats
- Bulgarian Split squats – have something about knee high to lift rear leg
- SL RDL
- Lateral bounds
- Side plank w knee/elbow touch
- Side plank rotations
- 30” Full locust hold
- 60” Jump rope (or alternating single leg hops sans rope)
Workout 13
Part 1:
- 2x each – Reverse lunge to single leg balance stick with hold
- 2x each – Bow pose
- 30” Lateral bounds
Part 2, 3 rounds (as many reps as you’d like):
- TRX Reverse lunge to single leg hop (with to without step) – Demo Video Here
- TRX Single arm row with rotation – the hand not holding TRX reaches back to touch the ground; knees slightly bent
- TRX Hamstring runner
- TRX Tricep pushups
- TRX Lateral lunges – butt back, strong arches!
Workout 14
3-4 rounds:
- 5/5 Half-kneeling press
- 30/30 Side plank rotations
- 10/10 Hamstring flossing with band
- 10/10 SL RDL
- 8/8 SL box squats – unassisted. Touch butt to a low box or chair; having the box gives you confidence to go lower… if you lose it then you’ll just land on the box!
- 20/20 Reverse lunge to knee drive (no TRX; just free form) – don’t let back/shoulder round out, toes face forward
- 15/15 Skater plyos
Workout 15
3-4 rounds, 5-10 reps each:
- TRX SL squats
- TRX Hamstring curls
- TRX Scap retractions + inverted row
- TRX Split squats
- TRX Reverse lunge to knee drive (30″ each side)
- TRX Scorpion twists
- Bodyweight SL RDLs (non-TRX)
- SL Jump rope (non-TRX)