At-Home Bodyweight Exercises for Triathletes

at home side plank



If your daily training schedule has become almost impossible to keep up with as pools are closed, fitness centers are closed and stay-at-home mandates are issued—not to mention races and events being cancelled—don't just sit on the couch and lose all the fitness you worked so hard to build up. Now's a great time to work on mobility, strength and general recovery as we all progress through these uncertain times.

Before you start doing the math on how many times you'd need to run around your couch to meet your training quota for the day, there are more indoor-appropriate ways to squeeze in a workout despite being stuck at home. We've gathered nine tried-and-true bodyweight exercises for triathletes to do at home. No gear is required; just move the coffee table out of the way to create an open area to complete these classic exercises. 

Hip Circles

Increase mobility in the hips

Start on all fours with your hands and knees shoulder-width apart, flatten your back and engage your core. Lift one leg out to the side and complete a "circle" before returning to start. Note that hip mobility differs between individuals, so start with what you're comfortable with before making a larger circle. 

10 to 15 circles in each direction per set

Push-up

Strengthen chest and upper back

Start parallel to the ground with your arms extended and hands shoulder-width apart, and engage your core to make a straight line from your head through your feet. Bend at the elbows to lower yourself down to create about a 90-degree angle, and slowly raise yourself back to start. 

10 to 20 reps per set 

Squat

Strengthen lower body/improve agility

Slow controlled movements are key when completing a proper squat. Start in the upright standing position with your feet shoulder-width apart, extend your arms and slowly lower your hips. Keep your back straight through this movement and your knees directly over the balls of your feet. Continue until your hips are parallel to your knees, before slowly returning to start. 

20 reps per set

Side Plank

Strengthen abs and hips

With your ankles on top of each other, lie sideways resting on your elbow and forearm. Engage the core and hips to raise up to create a straight line from your head to your ankles. Hold before slowly dropping the hips to the ground to rest before switching sides. 

30 seconds each side

Spider Plank 

Strengthen abs and hips

Start in the initial push-up position: parallel to the ground with your arms extended and hands shoulder-width apart, and engage your core to make a straight line from your head through your feet. Lift one leg and bring your knee to your elbow, and bring your foot back to start before switching sides. 

10 to 20 reps each side per set

Forward Lunge

Strengthen lower body

Stand upright with feet hip-width apart, put your hands on your hips and engage the glutes and the core. Step one foot out several foot lengths in front, place the foot with the heel first, then lower down until the knee and hips are parallel (keep the knee over the ankle, or slightly behind the toes). Push through the extended leg, step the foot back and return to standing. 

15 to 20 reps each side per set

Squat Jump

Strengthen lower body/improve agility

Standing slightly wider than shoulder-width apart, perform a classic squat (see description above) and hold for a breath before exploding vertically out of this position (it helps to throw your arms up overhead as you jump). Land gently and return to the squat position to repeat.

10 reps per set

Single-Leg Hip Bridge

Strengthen glutes/hamstrings/core

Lie flat on your back with arms at your side. Bend your knees, place your feet flat on the floor
and lift your hips until your body (from your knees to your shoulders) is in a straight line. Hold this position while straightening/extending out one leg, pause, then return the leg back to start with knees bent. 

10 reps per set

Step-up

Strengthen lower body

Grab something sturdy like a chair or bench to complete this exercise. Start in the standing position with feet hip-width apart, then lift the right foot and place securely on the bench (knee should form a 90-degree angle—if not, find a different bench). Push firmly into your right foot, engage your core and step up onto the bench so both feet are hip width apart. Step down (slowly and controlled) with the left foot and return to start. 

10 reps each side per set

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