4 strength and conditioning workouts

Got the celebratory Kona issue of 220? Here are the four strength and conditioning workouts that accompany the training plan

Credit: Vasily Pindyurin / Getty Images

S&C #1

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Exercise Sets Reps

Squats – BW 3 x 10

Calf Raises – WGT 3 x15

Glute Bridges 3 x 10

Hamstring Curls – Swiss Ball BW 3 x12

Forward Lunges 2 x 10 each leg

Plank 3 for 30-40secs

Ab Crunches 6 x 10

S&C #2

Exercise Sets Reps

Shoulder Taps in Press Up stance 3 x10

Bicep Curls – WGT 3 x 10

Side Bends – WGT 2 x 10 each side

Shoulder Press – WGT 3 x10

Dorsal Raise 3 x10

Side Plank 2 for 30secs each side

Ab Crunches 6 x10

S&C #3

Exercise Sets Reps

Side Squats – BW 2 x 15 each leg

Balance on 1 leg 3 x 30secs each leg

Glute Bridges 3 x15

Squat Jumps 3 x15

Single Leg Calf Raise – WGT 2 x15 each leg

Plank 3 45-60secs

Ab Crunches 5 x15

S&C #4

Exercise Sets Reps

Incline Press Ups – BW 3 15

Lateral Raise – WGT 3 15

Side Bends – WGT 2 15 each side

Upright Row – WGT 3 15

Tricep Dips – BW 3 15

Side Plank 2 45secs each side

Ab Crunches 5 15

BW = Bodyweight

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WGT = Weights