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 you can’t make excuses for why you can’t do a lift workout or 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 are MORE workouts that you can do at home. I named these workouts after some of my athletes that I coach.

“Kicking Kristy”
3 Rounds for Time

400 meter Run

20 Walking Lunges (10 each leg)

20 Sit-Ups

20 Push-Ups

“Jumping Jeff Flash”

10:00 EMOM

10 Burpee Curb Jumps

(If you have a box at home, do a box jump, and I would use a mat as well!)

“Fearless Fede”

21/15/9 for each movement



Air Squats


Fede 3


“Iron Ilis”

10:00 AMRAP (As Many Rounds as Possible)

5 Push-Ups

10 Sit-Ups

20 Walking Lunges (10 on each side)

IMG_5001Like what you are seeing? Share the goods with your 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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