2 brand-spanking new workouts!
Make sure you warm up each movement and work your way up to a heavy weight!
Use a heavy weight for the back lunges and superset with body weight lunge jumps.
For the RDLs, use a barbell at a heavy but manageable weight.
Heel raises 3 ways is: toes forward, toes in, and toes out.
Use the barbell for bent over rows. Make sure not to lift with back.
The conditioning should be quick and straight through. The weight for front squats should be about 50% or less of your one rep max.
I love the idea of triathlons but I hate swimming. And kind of love rowing. And it’s cold in the winter, so let’s take it inside! Start with a 5k row on the rowing machine, move to the treadmill and run 5k, and then get on the spin bike (or normal bike I guess-not sure how the distances would work out) and bike 10 miles. Bonus points if you race a friend!