Pictured above: how to hold kettlebell/weight for goblet squats. In this circuit I added a overhead press .
I like to think of my workouts as being comprised of a main or "key" workout that is my goal to get done for the day, and everything else should compliment that workout. For example, my main workout is typically a swim, bike, run or two of those. I may have a hard interval run on tabs for the day, which I will follow up with a 30-40 min core oriented strength workout. These "side" workouts are to compliment the main...just as your side dishes compliment your main entrée! Below are examples of what I mean:
Main : Long Swim Side: 30 min light run + 30 min Core
Main: Interval Run Side: 30-40 min bike pre- run + 30 min Core/strength post run
Main: Brick (Bike followed by run) Side: 1500yd post brickswim
Main: Long Run Side: 60 min Full Body Strength
Main: Hard Swim Side : 45 min bike + 30 min HIIT
Today I did a long, hilly run outside, which I followed up with a quick 20-30 min full body workout. See below!
5 rounds of the following:
- Burpees (10/15/20/25/30)
- Goblet squat w/press (20) then without press (20)
- Straight arm Scaption with band (10)
- Standing hip adduction with band (30)
- Decline Pushup (10-15) into Diagonal mountain climbers (30)
- Reverse crunch + Windshield wipers (20 each)
This was a good workout to tack on to a run as it challenged my anaerobic system and muscle groups that I didn't utilize running. I typically always like to do a good core workout after most of my swim, bike, runs as a strong core is the powerhouse to everything else I do, and can be challenged most every day!