Need a core routine that provides a starting point for those of us just jumping back into training season, while also capable of providing a burn to the conditioned?  Well look no further!  Check out The Tri Life's three set core program that will attack the core! See video below!


Set 1:
- 30 Crunches
- 30 Push-Ups
- 30 Seconds of Plank

Set 2:
- 50 Leg Lifts / Flutter Kicks
- 20 Wide Push-Ups
- 30 Seconds of Plank

Set 3:
- 20 Side Sit-Ups (10 ea side)
- 20 Narrow Push-Ups
- 30 Seconds of Plank

There you go! And it should only take 10-15 minutes!

Workout wednesday - Cycling core workout

Set your abs ablaze this Workout Wednesday so you can move faster than a speeding locomotive!

One of the most-neglected muscle groups by triathletes—beginners and veterans, alike—is the core. But it’s ultra important, (even if you’re not trying to show off your six pack when you strip out of your wetsuit in transition) because it can actually help you pedal harder and faster for longer.

Think of your core as your foundation. While it’s your legs that do the pushing, your midsection is what keeps your body balanced in the saddle. And just like the foundation on your house, just one weak spot can sabotage your strength and stability.

So if your abs aren’t up to par, you won’t be able to pedal with maximum efficiency—leaving you working harder for fewer rewards. That’s a terrible deal!

But since your schedule is already slammed with training for 3 separate athletic events (and likely a day job or even a few kids), you don’t have a lot of time for adding your abs to your list of priorities.

Fortunately, you don’t need to dedicate a day of training just to your core. Just squeeze in this 3-move circuit before every ride to blast your abs so you can blow past the competition!

activity guide

Spiderman Pushup:

In the top of a pushup position, bring your knee to your elbow on the same side as you lower into a pushup - that's 1 rep. Do 10 reps on each side. This move is super challenging for your upper body.  So if your arms get tired (and they should!), press pause on the pushup at the top and perform the knee drive alone.

Bird dog:

In a table top position, inhale as you draw your elbow and knee together, exhale as you reach them away from each other-that's one rep. Do 10 deep breaths on each side.

bicycle Crunch:

Lying on your back, reach your elbow to the outside of the opposite thigh-that's 1 rep. Do 20 reps total.  Play with the temp by speeding up or slowing down your reps to change the challenge.


For some, this core sequence might be a cinch, while others might not be able to make it all the way through the first few times—that’s ok! You control your workout. As long as you push yourself to be better than you were yesterday, you’re on the right track.

Love this workout? Think we need to improve it? We’d love to hear from you! Email us your feedback at