Friday Fitness: Tap Into Your Inner 'TRY' Athlete

Grab your goggles, swim cap, bike and athletic shoes. Get ready to participate, alongside Hilton Head Health in Hilton Head’s Annual Beach Bum Triathlon. This upcoming Saturday, July 14^th, marks yet another wet, sticky, sandy, heart pumping, athletic and invigorating challenge! Thus, as we prepare ourselves and H3 Guests who will be awesomely partaking in the event, this Fitness Friday I want to take a moment for some “TRYful” motivation! Let us hold an open space to inspire our inner “TRY”athlete with the workout/s below.

If you have access to a swimming pool, a bicycle and path to run/walk, get out there and “TRY” this workout: (you can also opt to do one, two or all three of the legs, as many triathlons have team/relay options)…

Swim 500m in the pool. This is 5 laps (10 lengths) in a 50m pool.

Cycle 6 miles.

Then, complete the “TRY” series by running/walking a 5K (3.1) miles.

For those of you who do not have access. Follow this at home “TRY” bootcamp workout:

H3 Triathlon Bootcamp:
Round 1:	50 Swims (Start in prone position- opposite arm and leg lifts simultaneously)
	50 Bikes (bicycle crunches)
	50 m Dash/Sprint/Walk/Jog x 5 (5 times) This 50m can be done in a hallway in your home
Round 2:	40 Swims
	40 Bikes
	40 m Dash/Sprint x 4 (4 times)
Round 3:	30 Swims
	30 Bikes
	30 m Dash/Sprint x 3 (3 times)
Round 2:	20 Swims
	20 Bikes
	20 m Dash/Sprint x 2 (2 times)
Round 1:	10 Swims
	10 Bikes
	10 m Dash/Sprint x 1 (1 time)

[caption id="attachment_8205" align="alignright" width="420" caption="Guests doing ocean swim training for the 2012 Beach Bum Triathlon!"][/caption]

Friday Fitness: Less Time, More Intensity

Now that the days are getting shorter, you may find it more difficult to fit a full workout into your day. It’s important to take the shorter days into consideration when planning your workouts for the week—if not, you could use the late mornings and early nights as an excuse to break your fitness routine. I like to split up my routine and do half outside while it’s still nice out and the other half inside when it gets dark. This way I can still enjoy exercising outdoors.

Now might also be the time to look for a gym with hours that work with your schedule. Group fitness classes are a great way to get in your cardio/strength and are also a great place to meet new people. Always remember to have a backup plan in case you don’t have time for a full workout—just remember that something is better than nothing. If you’re running short on time, try shortening your workout but increasing intensity. A quick 30 minute full body circuit routine incorporates both strength and cardiovascular training.

Here’s a quick 30 minute Strength routine:

Exercise	Reps
Warm Up- Jump rope, Jumping Jacks, Jog in Place	5 minutes
Bench Squats	12 to 15
Dumbbell Chest Press	12 to 15
Bench Step Ups	12 to 15
Calf Raises	12 to 15
Dumbbell Tricept Kickbacks	12 to 15
*Repeat 2-3 times with a 2-3 minute rest between sets
Cool Down- Walk	5 minutes