One-Hour Workout: Strength, Cardio And Yoga Fusion

For triathletes on a time budget or who travel often, this focused workout covers strength and stretching in one session.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from Judy Torel, a certified triathlon coach, yoga instructor and personal trainer in Albany, N.Y. She teaches a one-hour group “Fusion” workout at her coaching and training studio, which combines cardio, body work and Yoga. For triathletes on a time budget or who travel often, this focused workout covers strength and stretching in one session, making for the perfect cross-training option midweek. Torel shares an example of one session below.

RELATED – One-Hour Workout: Functional Strength Work


Warm-up: 5–10 minutes of dynamic stretching

Main set: Do each exercise below for 60 seconds each, three times through, for a total of 9 minutes, followed by a yoga pose (such as Triangle). You’ll do the entire series four times.

– Skater jumps
Bend knees to lower you body, and lean slightly forward by bending at the waist. Hop sideways about two feet as you cross the opposite foot behind you and tap your toe on the floor like a speed skater. Alternate legs for the entire 60 seconds.

– Log roll crunches
Lie on your back with legs straight and arms extended overhead. Roll to your right side then back to the center and do a knee-to-chest crunch. Then reach arms overhead with legs straight, roll to the left side then back to center do a knee-to-chest crunch again.

– One arm snatch to windmill
Stand with legs hip-distance apart with a dumbbell in one hand. Do a squat and swing the dumbbell between your legs, then up overhead, with the arm remaining straight at the elbow the entire time. Then hip hinge to the right side and touch the opposite hand towards the floor while keeping the weight overhead. Press back to standing using the obliques. Switch sides after 30 seconds.

Do three more blocks as above for a total of four.

Cool-down: Do a final yoga stretch (Child’s Pose, Happy Baby Pose or Savasana) and some brief relaxation meditation.

RELATED: Three Yoga Poses For Triathletes

More one-hour workouts from

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