train against covid-19 & Build Strength

Your membership comes with a high quality coached strength conditioning program, thanks to our coach Morgan Hawkins. Morgan is, just like all of us, spending most of her time at home, but she's still offering a tough training, designed to ensure that you're leaving the quarantine stronger than ever. You can do these workouts whenever you want - and a new one drops every single week. Like your favorite TV show, but more painful.

You can learn more about Morgan and her regular program here.


April 16th

Workout

1 min on 30 sec rest x 2 rounds each leg - so 4 rounds all together

  • line hops
  • Single leg ded lift
  • single leg dead lift

Go through with JUST the right leg then go through with JUST the left leg

Rest 1 min

1 min on 30 sec rest x 3 rounds

  • bird dog
  • single arm plank row
  • Single Leg Bridges

April 14th "Ladder"

Workout

Adding on one exercise each round:

Round 1

  • 10 pushups
Round 2
  • 10 pushups
  • 10 lunges (each side)

Round 3

  • 10 pushups
  • 10 lunges (each side)
  • 10 burpees

etc...

  • 10 pushups
  • 10 lunges (each side)
  • 10 burpees
  • 10 sit ups
  • 10 air squats


April 10th "Banded Routine"

Workout

45 sec on 15 sec rest- 3 rounds - 1 min rest between rounds

  • High Knees
  • Squat Pulses
  • Wall Sit
  • Plank Walk

April 7th "Coarantine"

Workout

1 min on 30 sec rest- 3 rounds - 1 min rest between rounds

  • Bicycle Crunches
  • V ups
  • Tick Tocks
  • Happy Stars
  • Single Leg Glute Bridge Raises

BONUS - Hold a plank for as long as you can. Time yourself and we’ll retest next month!

April 3rd

Workout

  • 10 squats
  • 10 pushups
  • 10 deadlifts
  • 10 V ups

March 31st

Workout

3 rounds of:

  • 15 concentric Squats
  • 15 sec rest
  • 15 Jumping Jacks
  • 15 Eccentric Squats
  • 15 sec rest
  • 15 Jumping Jacks
  • 15 Isometric Squats
  • 15 sec rest
  • 15 Jumping Jacks

Rest 2 min

3 rounds of:

  • Plank Rotation
  • 30 sec front plank
  • 30 sec side plank
  • 30 sec reverse plank
  • 30 sec side plank

March 25th

Workout

  • 15 pushups
  • 15 goblet squats
  • 15 sec of rest
Repeat 3x, rest for 1 min
  • 15 (each side) high plank shoulder taps
  • 15 burpees

Repeat 3x, rest for 1 min

  • High plank with alternating knees to elbows for 1 min all out

Golden Gate Triathlon Club is a 501(c)7 non-profit organization.

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