Being stuck indoors for an extended period of time isn’t something that any athlete looks forward to. While being confined to your home will certainly affect your triathlon training, staying motivated and active in other ways is extremely important to your physical and mental health.
Typically with triathlon training, you would be able to utilize public areas such as swimmings pools, parks, and roadways. If you’re unable to access those things during times of isolation or quarantine what are your options? If you’re stuck indoors without personal access to a treadmill, pool, or stationary bike setup, you’ll want to seek other options that will keep your triathlon training moving forward. While this might not be the most ideal training option, moving forward in a different direction is still moving forward.
Check out these 6 simple and equipment-free exercises for staying motivated when you’re stuck indoors:
1. Walking Lunges
Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps. Repeat for desired number of reps.
2. Jumping Jacks
Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat for desired reps.
3. Body Weight Squats
Set your feet shoulder-width apart, toes slightly turned out. Slowly bend at the knees and drop your hips to lower your body. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent. Repeat for desired number of reps.
4. Core Exercises
- Leg Raises: Lay down with your hands to your sides for support. Raise your legs so they are off the ground, keeping the abdominals tight. Slowly raise your legs 90 degrees, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet.
- Crunches: Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
- Flutter Kicks: Lie on your back and extend your legs up to a 45-degree angle. Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg. Raise your lowered leg and lower the other, focusing on keeping your core engaged. Continue the movement, alternating between legs.
- Low Plank: Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in a neutral position and breathe normally. Hold for at least 10 seconds and lower yourself back to the floor.
- Bicycle Crunches: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Repeat for desired number of reps.
5. Step Ups
For this exercise, you need a chair or bench that is a little smaller than knee height to step up on. Make sure the bench is solid enough to support your weight as you step up and down.
To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
6. Push Ups
Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
Doing these exercises for at least 30 minutes each day will keep your mind motivated and reduce the risk of physical fatigue when you get back to regular triathlon training. As a triathlete, you understand that completing a triathlon is equally physical and mental. If you’re stuck indoors for an extended period of time with no gym equipment, keeping your body moving is going to keep your body physically more ready for your race and mentally you will come out on top when quarantine is over.
Need more tips for training indoors? Contact me today to customize an indoor training program to prepare for you for your triathlon.
Train Right, Tri Right,
Coach MJ
