30-Minute Strength Session For Triathletes

Squats

20 reps
With feet slightly wider than shoulder-width apart, squat down, with the goal of getting butt below knees.

Lunges

20 reps
Step forward with one leg until both your front and back leg are at 90-degree angles.

Push-Ups

20 reps
Lower down to the ground, keeping body in a straight line. Modify on knees if needed.

Step-Ups

20 reps
Find a box or sturdy object that is 6-to-12-inches in height. Step up with your right foot, and bring left foot up to match. Step back down and alternate starting leg for 20 total reps.

Dips

20 reps
Using a chair or a dip bar, lower yourself down using your triceps. Keep belly button up high at the finish.

Jumping Squats

10 reps
Squat down as normal, but add a slight jump at the top once legs are straight. Land softly back into another squat.

Test your limits with six rounds of this fast and furious session.

The perfect strength-training routine to take on the road is one that requires minimal equipment and time. This knock-it-out workout from San Diego’s Rehab United co-owner Bryan Hill packs a punch but doesn’t mandate a gym visit. Do six rounds with as little rest as possible between exercises and sets.