Trifecta Strength – Core – Plyo Workout

By Lee Funke

Published 10/20/2016 • Updated 11/27/2020

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What is up my party people? <— Linley is rubbing off on me, HALP. Today I thought I would talk about what kinds of workouts I’ve been doing in the gym…as well as on the road when I am traveling.

My travel schedule is the calmest it’s been in the past 6 months because I’ve literally turned down every press trip that has come my way so that I can be home in the great state of Minnesota. I’ve almost exclusively been workout out with my man Drew at Switch Minneapolis. About 6 months ago, PEC (Pellicano Endurance Coaching) transitioned to Switch as it changed ownership between Danielle and Drew. The workouts have stayed challenging and not much has changed! I love this place not only  because I know every single person that workouts out there and we’ve all become friends, but because Switch workouts give me the biggest bang for my buck. They are 60 minutes long and mix HIIT, strength, and stability…everything that I want and need. I go into a Switch workout knowing that I am going to have to work my ass off to get it done in 60 minutes, but leave feeling extremely satisfied and challenged.

When I am home, I workout at Switch between 4 and 5 days a week. Like I said these workouts are 60 minutes long (a 15 minute warm-up + 45 minute workout) and are usually circuit or time interval-based. They ALWAYS include weights (dumbbells, bar bells, kettle bells, etc.), are somewhat full-body, and leave my breathless. When I am traveling to visit Mark or at a hotel for work, I of course turn to FFF and Sweat Series workouts! Most Fit Foodie workouts are 30-45 minutes long and the perfect thing to do on the road. I’ve got a great mixture of bodyweight workouts as well as workouts that require minimal equipment that will still give you a major burn and sense of satisfaction. Plus, I’ve got Nourish Move Love helping me develop workouts these days…and she’s AMAZE BALLS. A good rule of thumb for me when I am traveling is to workout 1/2 the amount of days I am gone. If I’m in Milwaukee for 6 days…my goal is to workout 3 of those. It’s not ideal, but attainable.

So that is that! Today I wanted to share a workout that is based off of a format we do at Switch called the Trifecta. What’s the trifecta? –> Strength + Core + Cardio. GET IT ALL IN.

Do this Trifecta workout for a total body burn. It incorporates strength, core, and plyometrics and can be done with just a set up dumbbells!

Trifecta Strength – Core – Plyo Workout

Instructions: This workout consists of three circuits {strength, core, plyo} which will be repeated for 3 cycles each. Perform each exercise for 30 seconds; taking 30-60 second breaks between circuits. Repeat the entire workout x 2 sets.

Equipment: Medium set of dumbbells

Circuit One: Strength

1. Front Squat + Overhead Press

2. Front Lunge + Bicep Curls
   x3 sets

Circuit Two: Core

1. Plank Pointers

2. Roll Up + Toe Touch with Dumbbell
   x3 sets

Circuit Three: Plyometrics

1. Jack + Punch with Dumbbell

2. Dummbell Swing + Lateral Hop
   x3 Sets

What I’m Wearing: Finish Line–adidas Split Training Tank // Lululemon High-Rise Wunder Unders // Finish Line-Nike Flyknit Air Max (similar)

Disclaimer: Please consult your doctor before starting a new fitness regime. You are participating at your own risk. Modify if needed and listen to your body.