But if you want to take on a slightly more challenging workout without having the pressures of facing the pro's in your next race or training session, we have you covered with this 30-minute strength training exercise.

Before we begin

These workouts have been specially created by Glen Gore, a triathlon/swim and multisport coach, with years of experience on how to improve on your training. This workout consists of seven powerful workouts that can improve your muscle tone and form. You can find the rest of the workout along with other workout exercises to challenge you here. It is important to remember to pace yourself and listen to your body. Consulting with a physician and nutritionist can also help you get the most out of any training session. Let’s get started!

Warm-up

Remember to never skip warm-ups as it gets the blood flowing. Keep your rest periods between all routines to a minimum. For your warm-up start with 4 sets of 20-25 sit-ups. Including a good stretch will improve your mobility and also assist you in getting the most out of these exercises. Remember to substitute your equipment if you do not have access to a gym.

Exercise 1 & 2 combo

• First do 1 set of tricep pushdowns comprising 20 repeats.
• Followed immediately by 1 set of bicep curls, also comprising 20 repetitions.
• You only rest briefly after both the tricep and bicep routine has been finished. Do this 4 times over.

If you are doing this training at home, you can use a resistance band or dumbbells to target your biceps and triceps.

Exercise 3

• Shoulder Press - 4 sets of 20 repeats using a barbell or dumbbells.
• 10 press-ups that have the bar resting behind the neck and
• 10 press-ups that have the bar come to rest at the front of the chest. You need power in the shoulder area for an effective and strong arm pull.

This type of training can increase the flexibility of the shoulder region, especially for triathletes that are aiming to swim more effectively with a better technique.

Exercise 4

• Complete 4 sets of 25 repetitions of straight arm pushdowns with minimal rest periods in between each set.
• Keep your back straight at all times.
• Use your abdominal muscles to maintain good balance by bracing your core.
• Maintain your arms in the locked position from the start right through the entire pushdown motion.

Start with light workouts and gradually work your way to heavier weights once you feel comfortable. The key is to listen to your body without putting too much strain on it to avoid injury. Get access to the rest of this challenging workout through our downloadable PDF and other challenging intermediate training exercises that can give you the push you need from our expert coaches.