As athletes, we want to focus on both muscular endurance—the ability to perform an activity over a sustained period of time, and muscular strength

If you are new to strength training, ease into it from both a frequency and intensity perspective. Start out with one to two days per week and err on the side of lighter weigh.


Warm Up 5 min

jump rope or jog 

Stretch it helps prepare your body for the exercise

WORKOUT                                                                      Muscle worked

1. Lat Pull Down  - 10 reps/2 sets                             muscle group in your back called                                                                                            the latissimus dorsi, or lats   

2. Push Ups Ketltebell Touch - 10 reps/2 sets      Chest, shoulders, triceps, abdominal

3. Kettlebell Swings - 20 reps/2 sets                     Lower back, shoulders, gluteus ( bum), hips,                                                                                               hamstrings

4. Plank Shoulder Touch - 10 reps each shoulder                                                                                                                                            / 2 sets                       Abdominal, shoulder, chest 

5. Band Triceps Kickback - 20 reps/ 2 sets           Triceps

6. Abs Rollout  - 20 reps/2 sets                               Abdominal, chest, shoulder

If you are ready to take your training, racing and body composition to the next level, incorporate strength training year round for maximal results.


 forearm plank

 forearm plank