As triathletes, we swim, bike, and run. So it can be really hard to get a lift in. Right? It can be a lot to do, along with taking care of the family, the house, etc. So, I wanted to help you out so that you can’t make excuses for why you can’t do a lift workout or a body weight workout at home.

Every Friday in February I will give you a specific workout to do at home, in your backyard, or in front of your TV!!!

Here is a handful of workouts that you can do at home. I just made these puppies up for my triathletes that I coach, and of course, I NAMED them! 

“Kanga-Ru” Workout
800 meter Run

10 Box Jumps (Or Curb Jumps if you don’t have a box at home)

10 Kettlebell Swings or Dumbbell Swings

400 meter Run

20 Box Jumps

20 KBS or DBS

200 meter Run

30 Box Jumps

30 KBS

“Want to Puke” Workout

150 Sit-Ups for Time

Every Minute on the Minute – 3 Burpees!

Cutoff is 10 minutes

“My LUNGS are SUCKING but my LEGS are STRONG” Workout

3 Rounds for Time

10 Burpees

20 Sit-Ups

30 Walking Lunges


“Baby Got Back” Workout

5 – 8 Rounds for Time

200 Meter Run

10 Sit-Ups

15 Push-Ups

20 Air Squats


Like what you are seeing? Share the goods with friends and other triathletes, and let’s work out together! I want to see photos on Instagram; tag me, #CoachJenRulon or #RulonRacing, and let me know how you are ROCKING your strength training at home.

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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