This is a great workout for triathletes when work takes you away from your usual resources. (Original Source: triathlete.com).
(5 leading with right side, 5 leading with left)
This movement builds core for all three sports and works the shoulders and hip flexors. Begin at the top of a push-up position. While holding your core tight, drive your right knee to right elbow, and return to starting position. Now left knee to left elbow. Once back in the push-up position, drop your right elbow down to rest, making your forearm flat on the ground, then drop your left elbow. Hold for a two count with a tight core. Then raise up your right elbow, then your left to the original push-up position. Repeat by leading with the left knee and dropping your left elbow first.
(15 left side, then 15 right side)
This exercise is meant to work your glutes and hamstrings, which are key for cycling and running. Lie on your back with knees bent and both heels about a foot in front of your butt. Straighten your right leg, putting your foot into the air while keeping both thighs parallel. Using your heel to activate your glutes/hamstrings, not your lower back, push your hips into the air, creating a straight line from your shoulders to your knees. Hold at the top for two seconds, squeezing your glutes, then drop your hips back to the ground.
(30 seconds together; 30 seconds spread; 30 per leg)
This circuit works a host of core muscles. Lie down flat, facing upward with your hands below your lower back for support. With your feet together, bring your heels six inches off the floor and hold for 30 seconds. Spread your legs wide, heels still six inches off the floor and hold for 30 seconds. Still keeping both heels off the ground, your legs locked straight, bring your feet together then slowly alternate raising left then right to 45 degrees in a flutter-kick motion.
This exercise works the core, back, chest and triceps—muscles that form an important foundation for swimming. Begin in a downward dog yoga position, hands and feet more than shoulder-width apart, butt in the air. Lower and push forward your shoulders and head as if going under an imaginary bar until arms are fully locked, hands near your hips and your face is looking upward. Reverse the move to return to the starting position
(6 minutes nonstop)
Deceptively simple, this tough exercise works glutes and hamstrings all while stretching hip flexors—all important for biking and running. Begin by kneeling on the ground, back straight with hands behind your head. Place some cushioning under your knees for support. While your left knee remains on the ground, place your right foot on the ground in front of you with your calf and thigh at 90 degrees, knee behind foot. While keeping your back straight, bring your left foot up, stand up and drive your left knee high. Go back to your knees in reverse, and alternate legs on the next stand-up, starting with the left foot on the ground and driving with the right knee.
Read more at http://www.triathlete.com/2017/04/training/ultimate-hotel-room-workout-triathletes_301039/5#25ejVdoTuo3WQTBG.99