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ROUGH TRACK TRIATHLON

Exercise: Muscle Workouts

Negative reps
Workout C

Your core gets a workout here, giving you a strong platform for muscle growth elsewhere in the body.



1. Dumb-bell pullover crunch Sets: 3 Reps: 8 Target: abs, core Pause at the top and lower slowly.		2. Decline sit-ups Sets: 3 Reps: 10 Target: abs, core Contract your abs as you lower your body.



3. Back extension Sets: 3 Reps: 10 Target: lower back Lower slowly and lift back up without overextending your back.		4. Hanging knee raise Sets: 3 Reps: 10 Target: core, abs Lift your knees as close to your chest as possible.



5. Seated calf raise Sets: 3 Reps: 8 Target: calves Pause at the top of the move.		6. Medicine ball leg drops Sets: 3 Reps: 8 Target: abs, hip flexors, core Keep your legs straight and lift the ball as high as possible. For workouts direct to your mobile, text MOBI FITNESS to 63333. Texts cost 25p plus standard operator charges. For help visit mobizines.com.

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MORE EXERCISE

MUSCLE WORKOUTS		SPORTS DRILLS
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BODY FOCUS		TIPS & ADVICE
Lower Back Calves and Forearms Glutes Triceps Abs Upper Back Biceps Quads Hamstrings See all Body Focus		Quick core workout Power on the field Stop slumping Overhead Siff lunge Full-body triceps press Swim For Tri Whole body workout Improve posture Fitter, faster See all Tips & Advice
ABS
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NEGATIVE REPS

BACK

Workout A

These moves target the upper body. Do negative reps in the first set of every exercise.

View Workout A

Workout B

Hit the muscles of the lower body with these six exercises.

View Workout B

Workout C

Your core gets a workout here, giving you a strong platform for muscle growth elsewhere in the body.

View Workout C

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EXERCISE

Quickfire muscle

Cluster training ticks all the boxes – it boosts muscle growth, burns fat and does so in double-quick time

Muscle Workouts

Tips & Advice

Sports Drills

Body Focus

Abs

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Muscle Workouts

Marathon Training Plan

Dumb-bells & Swiss Ball

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