40-Minute Bodyweight S&C for Triathletes

An extended bodyweight strength and conditioning session targeting core stability, functional strength, and injury resilience for swim, bike, and run.

Goal: Build functional strength, improve stability, enhance injury resilience, and support performance across all three triathlon disciplines, with increased work volume.

Duration: 40 Minutes

Equipment: None (Floor space, optional mat)

1. Warm-up & Mobility (Approx. 7 minutes)

Focus

Thoroughly prepare muscles and joints, increase core temperature, activate key muscle groups dynamically.

Movements
  • Arm Circles (Fwd/Bwd): 30s
  • Leg Swings (Fwd/Bwd): 30s per leg
  • Leg Swings (Side-to-Side): 30s per leg
  • Torso Twists: 30s
  • Cat-Cow: 5-10 slow reps (~30s)
  • Bird-Dog: 6-8 slow reps per side (~60s total)
  • Glute Bridges: 15 reps, hold last (~45s)
  • Bodyweight Squats: 10-12 reps (~45s)
  • Inchworms: 3-5 reps (~60s)
  • High Knees (in place): 20s
  • Butt Kicks (in place): 20s

Flow smoothly between movements.

2. Main Strength Circuit (Approx. 27-28 minutes)

Focus

Build strength endurance across key muscle groups with increased volume.

Format

Perform each exercise for 45 seconds, followed by 15 seconds rest/transition. Complete 4 full rounds. Take 60-90 seconds rest between rounds.

Circuit Exercises
  1. Bodyweight Squats
    Leg strength for bike/run. Keep chest up, sit back.
  2. Push-ups (Toes or Knees)
    Upper body push, core. Straight line, elbows slightly tucked.
  3. Alternating Reverse Lunges
    Single-leg strength/stability. Step back, 90deg knees, torso upright.
  4. Plank
    Core endurance/stability. Straight line head-heels, engage core. Option: Taps/lifts.
  5. Glute Bridges
    Posterior chain power. Drive through heels, squeeze glutes hard at top.
  6. Prone W-T-Y Raises
    Upper back/shoulder health. Lie face down, cycle W-T-Y arm positions, squeeze shoulder blades. Slow & controlled.

3. Cool-down & Stretch (Approx. 5-6 minutes)

Focus

Improve flexibility, aid recovery.

Stretches

Hold each stretch for approx. 30 seconds per side where applicable. Breathe deeply.

  • Kneeling Hip Flexor Stretch (Each side)
  • Standing Quad Stretch (Each side)
  • Standing Hamstring Stretch (Each side)
  • Figure-4 Glute Stretch (Each side, standing or seated)
  • Chest Stretch (Hands behind back or doorway)
  • Overhead Triceps Stretch (Each side)
  • Calf Stretch (Against wall, each side)