30 Days of 15 minute Functional Strength Workouts That Fit With Any Schedule

Author

Maria Simone

All plans by this Coach

Length

5 Weeks

Typical Week

6 Strength

Plan Specs

triathlon

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary




Your Core is the Engine That Powers You. Rev Up Your Engine!

This plan features 30 days of functional strength workouts that target your glutes, hips, abs and lower back. All you need is a resistance band, a stability ball, a step (household variety will do!). Light handweights are optional.

Each workout is only 15 minutes, which makes it perfect to include as a warm up or a cool down for the main swim - bike - run session of the day.

Creator: Maria Simone, No Limits Endurance Coaching

Length: These workouts can be incorporated 3-7x/week in concert with your main SBR training plan.

Ability level: All levels. Exercises can be adapted to meet your specific ability level--beginner to advanced/elite.


These functional strength workouts are ideal for endurance runners and triathletes.


Before starting this plan, you should be able to do some basic movements while supporting your body weight (e.g., pushups, tricep dips, squats).


If you purchase this plan, you should feel free to contact me with any questions: maria@nolimitsendurance.com


Jason-No-Limits-Endurance-Coaching.jpg

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:27

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I want to help you make it come true.

No Limits has a strong community that focuses on the training needs of busy age-group endurance athletes of all levels--in both triathlon and running (including ultramarathon). We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.

Back to Plan Details

Sample Day 1

0:15:00
15 Core #01 (ne)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 2

0:15:00
15 core #02 (ne)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 3

0:15:00
15 Core #03 (ne; all)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 4

0:15:00
15 core #04 (bl; all)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 5

0:15:00
15 core #05 (bd;ab;hp)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 6

0:15:00
15 core #06 (ne; all)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 7

0:15:00
15 core #07 (ne; all)

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

30 Days of 15 minute Functional Strength Workouts That Fit With Any Schedule

$30.00 - Buy Now