Hey athletes! I just created this workout for some of my athletes who are looking to get stronger on the bike. I took these exercises pretty much straight from Ironman University and threw in a few of my own. This is a full body workout and you can do as many sets as you have time for. You don't need to spend hours and hours in the gym doing strength work- all it takes is about 30 minutes if you use your time efficiently.
So here you go- use this workout as you see fit.
Equipment: dumb bells, kettle bell, resistance bands, resisaball, barbell or cushy bar
Pushup side plank reach, reverse lunge with a twist, Alternating ball slams (R/L)
(50 sec work/10 sec rest)
1 Dumb bell bent over rows
2 Step ups on a bench holding two 10 or 15lb weights
3 Single leg dead lift holding Kettle bell (R)
4 Single leg dead lift holding Kettle bell (L)
5 Dumb bell front raise/lateral raise
6 Plyo squat
7 Monster walk with bands
8 Resistaball pike pushup
9 Hamstring curls with Resistaball
10 Squat holding bar overhead (back stability)
11 Step on bench curl to reverse overhead press
12 Fire hydrants with band (R and L)
Repeat 2-3 times as time permits! Have fun with it!