Strength for your First Triathlon | Exercises for Kids and Teens

Looking to build your strength to get your Triathlon times down? Look no further! Find below a list of simple bodyweight exercises you can do to build your strength and fitness to help your Triathlon ability, with videos to follow along!

Lower Body Body Strength




Stand with your feet in a comfortable position outside your hips. Now bending your hips and knees pretend you are going to sit on a chair then stand up and repeat







Lying on your back with knees bent lifting your hips off the ground to form a straight line from your shoulders to your knees






Side Lunge

Take one wide step, lean to one side bending your knee and hips like you are going to sit down. Go down as far as feels ok the stand up tall again complete one one side then switch sides and complete again




Watch Below and Follow Along!


Upper Body Strength


Upright Row

Stand on the band and hold onto it so there is no slack. Pull the band up while bending your elbows up to the roof, slowly lower the band and repeat






Single Arm Row

Stand with one leg forward and the other leg back like you have taken a long step. hold onto the band so there is no slack. Pull the band toward your ribs, your wrist should touch your ribs. Slowly let the band out and repeat





Push up

From your knees (or feet) keep a straight line up your spine to your shoulders. Bend your elbows, lowering your head and chest towards the ground. Pushing yourself back up to the starting position and repeat



Watch and follow along below!

Core Strength Exercises


Reverse Plank

Sitting with your knees bent so your feet are flat on the floor and your arm supporting you from behind. pushing up with your backside muscles (glutes) to form a straight line from your knees to shoulders (like a table). Lower and repeat again





Side Plank

Laying on your side with your elbow directly under your shoulder, knees bent at 90 degrees. Lift your hips into the air and repeat






Tall Plank

Start by kneeling with your hands on the ground underneath your shoulder. Push your hips into the air trying to maintain a straight line from your ankles to your shoulders




Watch and follow along below!

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