Weekly 6 Day Workout Split For Triathlete or Distance Runner

Monday:

45 Minute Jog

45 Minute Swim

Tuesday:

Foam Roll

3.5-4 Mile Run

Foam Roller + Stretch

Wednesday:

Foam Roller

30 Minutes ArcTrainer w/Arms

30 Minutes Bike

Foam Roller + Stretch

Thursday:

Warmup: Foam Roller + 5 Minutes ArcTrainer w/arms Resistance 25-28

Circuit 1:

2 Minutes Boxing at heavy bag

Twisting Crunches on Stability Ball 15 on each

Quadripeds (arm and opposite leg raises) on Stability Ball 2 second holds, 8 reps each

Pushups

Tricep Dips off step, stair, or treadmill

3 Minutes Cardio Wave Machine (Side to Side) "Effort Level" of 12

Circuit 2:

3 Minutes Overhand Cardio Row Machine

Single Arm Dumbbell Row w/ 15 lb dumbbell in lunge position no bench support

Kettlebell Swings with 8kg kettlebell

Wide Squats holding 8kg kettlebell (just holding it in front of you for extra resistance)

Leg Raises on Roman Chair / Tricep Dip Stand

Mountain Climbers on upside down BoSu ball (20 on each leg)

Circuit 3:

3 Minutes Underhand Cardio Row Machine

Russian Twists with 5 lb plate (20 taps on each side)

Single Leg Hip Bridge 10 on each leg

Alternating heel taps 20 taps on each side

Plank with alternating leg raises 8 on each

Partial Tricep Dips on Dip Stand / Roman Chair machine (use legs/jump for help)

Circuit 4:

3 Minutes ArcTrainer (1.5 Minutes Hands Free, 1.5 Minutes Lean Forward + Arms)

Chest Press machine 12 Reps  Each Grip Vertical and Horizontal Grip (35 lbs)

Lat Pulldown Machine 8 Reps Each Forward, Palms Facing Each Other, & Reverse 55 lbs 

Leg Press 160-180 lbs Knees start at 90 degrees flexion

Minutes Stairclimber

Cooldown: 5 Minutes Stairmaster + Foam Roller + Stretch

Friday:

Foam Roller

4-4.5 Mile Run

Foam Roller + Stretch

Saturday:

Foam Roll

Sprint Intervals

Foam Roll + Stretches

Sunday:

Rest

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