http://www.bluefieldacademy.com/bag-gym/
More triathlon workout ideas from the Rock Star Triathlete Academy, that you can stick in your workout bag to keep things interesting.
1. Urban Running (can’t run 5 blocks without running 1 on a curb, must jump 3x onto every bench, stoplights isometric squat, stair must repeat 1x This is a fantastic triathlon workout when you’re stuck downtown, live in the city, or must run in an urban environment. Simply strap on the running shoes and head out on our run, but follow these simple rules:
1) you can’t run for more than 5 blocks without either sprinting 1 block or running 1 block balanced “on the curb”;
2) anytime you pass a bench, you must stop and jump onto it three times;
3) anytime you have to stop at a stoplight or stop sign, go into a deep squat and hold it until it’s time to run again;
4) anytime you go up a flight of stairs, you have to go back down to the bottom and climb the stairs one more time.
2. Mile Marker Madness This workout requires you to be riding your bike in an area with clearly identifiable mile markers. It works best for a shorter triathlon workout. Anytime you get to a mile marker, you get to stand and sprint for 15 seconds, then get down into your race position and time trial to the end of that mile. The next mile is an easy recovery spin.
3. Office Triathlon (elastic band pulls –> lunge jumps –> jumping jacks) So let’s say you’re stuck in your office, you have no time to get to the gym, on your bike, or even into a pair of running shoes, but you still want to do a triathlon workout. Here’s a quick workout that will trigger your triathlon muscles without requiring you to change or leave your office. You’ll need an elastic band, which you can find at just about any sporting goods store. Attach it to a stationary object in your office, and perform alternating arm pulls while kneeling or standing. Keep the elbows high, just like swimming and do as many as you can in one minute. Then switch to lunge jumps or lunges for another minute, in which you bend the front knee to at least 90 degrees, so that you work the cycling muscles. Finish with jumping jacks for 1 minute. If you have time, repeat the workout anywhere from 2-5x through.
Kerry Sullivan & Ben Greenfield are the head coaches at the Rock Star triathlete Academy. For free triathlon training advice from the best coaches and athletes in the world go to http://www.rockstartriathlete.com
Gym Bag Basics
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36 Kirby Generation Series Microfiltration Vacuum Cleaner Bags $33.33 36 KIRBY GENERATION MICROFILTRATION VACUUM BAGS. THESE BAGS ARE THE BEST QUALITY REPLACEMENT MICROFILTRATION BAGS AVAILABLE. DESIGNED TO FIT ALL KIRBY UPRIGHT GENERATION SERIES VACUUMS INCLUDING THE G7,G6, ULTIMATE G. THIS AUCTION IS FOR 4 PACKS, EACH WITH 9 BAGS. MICRO BAGS HAVE 99.7% FILTRATION AND ARE A MUST FOR ANY ALLERGY SUFFERER BUT AT THIS PRICE EVERYONE SHOULD USE THEM. STREET ADDRESSES O… |
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Military Style Duffle Bag, Parachute Cargo Bag $29.95 Rothco Parachute Cargo Bag is made of heavy canvas with double web handles for extra support. Has a zipper that opens the full length. Great for travel and sports equiptment. Makes a great gift. Specifications: 24″ X 15″ X 13″… |
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Argo by Teafco Petagon Airline Approved Pet Carrier, Maldives Blue, Medium $69.00 The Newest Product on the market by Teafco! From the makers of the Aero-Pet comes this stylish Airline Approved Pet Carrier sure to let you travel in style. Measures 17.75″ x 9.5″ x 11″ and is soft sided. Comes in Maldives Blue shown above…. |
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adidas Women’s Diablo Small Duffle, Black, $18.00 The Diablo small is perfect as a gym bag or a small overnighter…. |
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adidas Diablo Small Duffel,Black Diva,one size $13.50 The Diablo small is perfect as a gym bag or a small overnighter…. |
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adidas Women’s Diablo Small Duffle, Diva/Black/White, $18.00 The Diablo small is perfect as a gym bag or a small overnighter…. |
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Woodland Camouflage AA Mini-Maglite Holster Pack $37.99 Woodland Camo AA Mini-Maglite Holster Pack; With 2 Batteries; Nylon Sheath… |
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Master Lock 1533TRI Mini Combination Locks in Blue, Purple, and Pink, 3-Pack $9.70 Security on the go!™3 Locks, 1 ComboTough under fireThe security you trust in a convenient size!One Combination, Three Locks, for all your security needs: Backpack, Sport Bag, Hall Locker, Gym Locker, Instrument Locker3/16″ (5mm) hardened steel shackle for extra cut resistance.Double-armored stainless steel construction for increased impact resistance.Limited Lifetime WarrantyMade in China… |
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Master Lock 2074T Mini Sphero Combination Locks in Blue, Purple Pink or Black, 2-Pack $5.57 … |
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Action-Ready Bluetooth Stereo Sport-designed Headset for Google ANDROID Phones – Motorola DROID / DROID X / DROID Incredible / HTC Hero / myTouch 3G – with Comfort Fit Neck band and Remote Music Controls, With Bluetooth Accessory Bag $39.99 Action-Ready Sports Bluetooth HeadphonesWith the Action-Ready Bluetooth V2.0 Headset, you get the best connection and comfortable feel along with the easiest set-up. Featuring Bluetooth V2.0 Technology for Echo-free sound, the Action-Ready Sports Headset makes sure you can hear your music clearly and loudly without it getting in the way. The Headphones have Automatic Pairing so that it pairs with … |
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Ed Hardy by Christian Audigier ‘Cannon’ Gym Bag $42.99 This duffel bag from Ed Hardy features a zippered top and removable shoulder strap. Perfect for the gym or beach, this duffel holds all your accessories in style. |
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Rockland Red 19-inch Sport Duffel Bag $26.99 Ultra-tough duffel bag by Rockland Gym offers ample storage for sports equipmentBackpack features double front zipper secured compartmentsStylish sports bag is suited to meet your busy lifestyle |
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Rockland Olive 19-inch Sport Duffel Bag $26.99 Keep your belongings together with a carry-on gym bagBackpack boasts a tough constructionDuffel bag lets you carry big loads and stands up to locker room and game-day abuse |
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Rockland Lime 19-inch Sport Duffel Bag $26.99 Ultra-tough duffel bag by Rockland Gym offers ample storage for sports equipmentBackpack features double front zipper secured compartmentsStylish sports bag is suited to meet your busy lifestyle |
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Chicago Cubs Slingshot/ Gym Bag Combo $54.99 Chicago Cubs slingshot bag is ideal for school or sportsMLB gym bag features high-endurance zippers, padded shoulder strap, bungee zipper pullers and a large storage compartmentCubs tote includes a bonus cell phone pouch |
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Clemson Gym Bag $30.19 College-themed gym bag contains two end handles and removable shoulder strapFans shop tote features luggage attachment band on the sideSports bag’s large front pocket includes holders for pens, ID and coins |
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Exercise Gym in a Bag $22.49 Enhance your physical fitness with an ‘exercise gym in a bag’Fitness accessory is easy to assemble and remove from your doorFitness machine does not leave any marks and can stay on while the door opens and closes |
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LSU Gym Bag $25.99 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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North Carolina Gym Bag $27 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Virginia Tech Gym Bag $31.49 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Georgia Gym Bag $27 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Kansas Gym Bag $28.99 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Tampa Bay Rays Slingshot/ Gym Bag Combo $47.99 Tampa Bay Rays slingshot bag is ideal for school or sportsMLB gym bag features high-endurance zippers, padded shoulder strap, bungee zipper pullers and a large storage compartmentSports tote includes a bonus cell phone pouch |
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West Virginia Gym Bag $25.29 College-themed gym bag contains two end handles and removable shoulder strap to make carrying easyFan shop tote features luggage attachment band on the side Sports bag’s large front pocket includes holders for pens, ID and coins |
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Amerileather Small 13-inch Leather Duffel Bag $22.99 Roomy main bag compartmentFour corner feet to protect bottom of leather bagPerfect size leather tote for toiletries, personal accessories, cell phone, PDA, keys, and more |
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Chicago White Sox Slingshot/ Gym Bag Combo $51.99 Chicago White Sox slingshot bag is ideal for school or sportsMLB gym bag features high-endurance zippers, padded shoulder strap, bungee zipper pullers and a large storage compartmentSports tote includes bonus cell phone pouch |
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Wake Forest Gym Bag $26.99 College athletics gym bag contains two end handles and removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Texas Tech Gym Bag $25.99 College-themed gym bag contains two end handles and removable shoulder strap to make carrying easyFan shop tote features luggage attachment band on the side Sports bag’s large front pocket includes holders for pens, ID and coins |
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Oklahoma Gym Bag $25.99 College athletics gym bag contains two end handles and a removable shoulder strap to make carrying easyTote features a luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |
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Ole Miss Gym Bag $27.99 College athletics gym bag contains two end handles and a removable shoulder strap to make carrying easyTote features luggage attachment band on the side Bag’s large front pocket includes holders for pens, ID and coins |