Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Triathlon	Pentathlon body toning: medicine ball	Long, slow distance	Triathlon	Pentathlon body toning: dumbbells	Rest	Rest
Week 2	Triathlon	Pentathlon body toning: medicine ball	Long, slow distance	Triathlon	Pentathlon body toning: dumbbells	Rest	Rest
Week 3	Triathlon	Pentathlon body toning: medicine ball	Long, slow distance	Triathlon	Pentathlon body toning: dumbbells	Rest	Rest
Week 4	Triathlon	Pentathlon body toning: medicine ball	Long, slow distance	Triathlon	Pentathlon body toning: dumbbells	Rest	Rest

Triathlon Training	Choose three events and do each for 15 minutes. Finish with a cool-down.
15-minute events
Walk	Walk hill intervals: Walk up at a quick pace, walk down at a moderate pace and repeat
Speed walk	Stair intervals: singles or doubles
Jog/run	Bike
Stride (about 60% of your top running speed, but with a longer stride)	In-line skate
Intervals of jogging, striding or running interspersed with walking recovery time	Walk while dribbling a basketball
Skip	Swim laps
Run hill intervals: Run up, walk down and repeat	Lunge, squat, or quick step up and down off a curb or step
Sample Triathlon Training Day 15 minutes: warm up with slow walk and gradually pick up the pace 15 minutes: striding 15 minutes: run hill intervals, walk down to recover 15 minutes: cool down w/ a 10-minute slow jog and five-minute walk

"Pentathlon" Body Toning: Medicine Ball
Do one set of each of the five exercises, rest briefly if you need to, then repeat for a total of three circuits.
Exercise	Reps	Target bodypart(s)
Squat/Biceps Curl	10-15	Legs, Glutes, Biceps
Reverse Lunge/Front Raise	10 right, 10 left	Legs, Glutes, Shoulders
One-Leg Hop/Dunk	10 right, 10 left	Legs, Shoulders
Medicine-Ball Crunch/Toss	20	Abdominals
Close-Grip Push-Up	10-15	Chest, Shoulders, Triceps

"Pentathlon" Body Toning: Dumbbells
Do one set of each of the five exercises, rest briefly if you need to, then repeat for a total of three circuits.
Exercise	Reps	Target bodypart(s)
Walk/Biceps Curl	15-20	Biceps
Lunge/Triceps Extension	10 right, 10 left	Legs, Glutes, Triceps
Plié Squat/Overhead Press	10-15	Legs, Glutes, Shoulders
Walk with Upright Row/Bent Row	15-20/10	Shoulders, Traps, Back
Dumbbell Bench Press	10-15	Chest, Shoulders, Triceps