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Athletic Triathlete Bootcamp for Endurance

Hey there Swimmers, Cyclers, Runners, Triathletes & crossfit athletes! Take a look at this muscular endurance bootcamp circuit! Sandbags and kettlebells are used for more of a challenge. We experiment with animal-style movements and different farmer walks to finish off. The best part? You can customize the reps/weights/time to suit your needs 🙌. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 45 minutes
  • Intermediate
  • Full Body

Interests

Triathlon Cycling Running Swimming Functional fitness

Anatomy

Equipment

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Pull Up Bar

Kettlebell

Sandbag

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Bodyweight Section

These exercises give you the building blocks to get you start utilising your body weight. The last move is an animal-style movement which is a full body killer!

Chin Up
Intermediate
Upper Back | Biceps
Set Reps
1 12
Rest - 00:40
2 12
Rest - 00:40
Under Bar Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 12
Rest - 00:40
2 12
Rest - 00:40
Press Up to Kick Through Toe Touch
Intermediate
Chest
Set Reps
1 12
Rest - 00:40
Skater Jump (Side to Side)
Intermediate
Quadriceps | Glutes | Calves | Hamstrings
Set Time (s)
1 30
Rest - 00:40
Single Leg Inch Worm with Press Up & Hop
Advanced
Chest | Shoulders
Set Reps
1 14
Rest - 00:20
2 14
Rest - 00:40
Single Leg Hip Hinge with Knee Drive Hop
Intermediate
Calves | Hamstrings | Quadriceps | Glutes
Set Reps
1 14
Rest - 00:20
2 14
Rest - 00:40
Alligator Walk in Low Body Plank Position
Advanced
Full Body
Set Time (s)
1 60
Rest - 00:50

Resistance Round

Let’s have some fun with the sandbag and the kettlebell. You should be able to do the exercises I’ve selected. All dynamic in nature.

Sandbag Split Squat (Offset)
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:40
Sandbag Standing Around the World Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Sandbag Glute Bridge Chest Press
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Sandbag Thruster Front Squat to Shoulder Press
Intermediate
Hamstrings | Quadriceps | Glutes | Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:40
2 12 12
Rest - 00:40
Sandbag Glute Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps Weight (kg)
1 12 12
Rest - 00:40
2 12 12
Rest - 00:40
Kettlebell Side Lunge
Intermediate
Quadriceps | Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Kettlebell Squat (Overhead)
Advanced
Quadriceps | Hamstrings | Glutes | Abdominals
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Kettlebell Swing
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 30
Rest - 00:50

Full Body Resistance

The final part! I’ve put in some farmer walk variations which you may not be familiar with. These utilise the core and help your balance. Let’s go 💪.

Kettlebell Farmers Walk (Overhead w/ Suitcase)
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 60
Rest - 01:00
Kettlebell Farmers Walk (Overhead Grapevine)
Advanced
Full Body
Set Weight (kg) Time (s)
1 12 60
Rest - 01:00
Walking Lunge with Overhead Kettlebells
Advanced
Full Body
Set Weight (kg) Time (s)
1 12 60

Created by

Leon Ward’s BurnIt
Personal trainer

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