Triple Threat
This strength + cardio hybrid is built to challenge your body from every angle. By pairing focused strength work with high-intensity Tabata intervals, you’ll build muscular strength and endurance while simultaneously challenging your cardiovascular endurance and overall stamina.
As fatigue builds, the workout also demands mental focus, which trains you to stay focused, consistent, and capable even when your body wants to slow down - or quit. It’s the sort of physical training that translates to real life application.
Strength. Conditioning. Endurance. All in one workout.
Why This Workout Works
Triple Threat combines strength training with high-intensity cardio intervals, challenging multiple energy systems within the same workout. The strength blocks build muscular strength and endurance, while the Tabata intervals elevate your heart rate and challenge cardiovascular endurance, stamina, and your ability to recover between efforts.
Moving back and forth between strength and conditioning also requires you to maintain good movement quality as physical fatigue accumulates. That combination trains more than individual muscles—it builds your capacity to produce strength, control your body, recover, and keep moving efficiently under increasing physical demand.
Who This Workout Is For
This workout is for anyone who wants to build strength and conditioning together rather than training them separately. It’s especially well suited for runners, endurance athletes, and active adults who want stronger muscles without sacrificing cardiovascular fitness and stamina.
It’s also a great choice if you want to improve your ability to maintain strength, control, and movement quality as physical demands increase, whether that’s during a long run, a challenging workout, recreational activities, or the physical demands of everyday life.
Equipment needed: dumbbells
The Workout
Triple Threat is divided into three sections: upper body, lower body, and core. Complete each strength block 3 times, then move directly into its corresponding Tabata interval before advancing to the next section.
For the strength portion, go heavy with your weight selection.
For each Tabata, use the traditional 20 seconds of work / 10 seconds of rest for 8 rounds (4 minutes total), alternating between the two exercises.
UPPER BODY — 3x
Bicep Curls — 12
Push-Ups — 12
Triceps Overhead Extensions — 12
Tabata:
Burpees
Mountain climbers
LOWER BODY — 3x
Reverse Lunges — 20
Squats — 20
Single-Leg RDL — 10 each
Tabata:
Squat jacks
Squat jumps
CORE— 3x
Plank T — 20
Russian Twist — 20
Dead Bug — 20
Plank — :60
Tabata:
Jump lunges
Plank jacks
