Today's Workout: Train Like a Triathlete

Today I'm featuring a workout from triathlon.competitor.com. Since derby requires cardio endurance (like a runner), epic leg strength (like a bicyclist needs), and a strong, stable core (like a swimmer uses), I think of triathlons are a kind of sister event to bouting (although their outfits actually are skimpier). 

Here's what you'll do:

WARM-UP CIRCUIT (perform 2 times consecutively)

  • March in place (60 seconds)
  • High knees (20 seconds) 
  • Run in place with legs slightly wider than shoulder-length apart (20 sec)
  • Butt kicks (20 seconds) 
  • Side jacks (30 seconds) 
  • Lunge with alternate arm (30 seconds) 

 

STRENGTH CIRCUIT (perform 3 times with one minute rest between rounds; take 10 second break between each exercise in the circuit) 

  • Single leg squat (50 seconds)
  • Box incline push-up (50 seconds)
  • Basic crunches (50 seconds)
  • Backward lunge (50 seconds)
  • Alternate Superman (50 seconds)
  • Box dips (50 seconds)
  • Single-leg bridge (50 seconds)
  • Plank (50 seconds)
  • Burpees (50 seconds)
  • Bicycle crunches (50 seconds)

 

COOL DOWN

  • March in place (2 minutes)
  • Cobra stretch
  • Stripper stretch
  • IT band stretch