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Strength training at home: 15-Minute leg and glute band workout

Challenge-Family ambassador Belinda Granger offers up a quick strength workout designed to work on your legs and glutes.

Adding strength training to your regular training routine is important to prevent injury and make you a stronger athlete, says Ironman champion Belinda Granger. Here’s a set that’s easy to do at home during this time of social isolating.

Challenge Family Ambassador Belinda Granger. Photo: Kevin Mackinnon

Renowned for her outstanding bike splits during a professional career that included wins at Challenge Roth and Ironman Canada, Belinda Granger has always been an avid fan of strength training as part of a well-rounded triathlon program. Here’s a 15-minute program the Challenge-Family pro liaison devised to work on leg and glute strength.

It’s an easy session to do at home – all you need is a band.

You can find this workout and more like it on the Challenge-Family website’s training and recipes page.

The video below explains the exercises in the workout.

  • You can do all 7 exericses 2 times;
  • Round 1: Do each exercise for 45 seconds, then take 15 seconds rest before switching to the next exercise.
  • Round 2: Do each exercise for 50 seconds, then take 10 seconds rest before switching to the next exercise.


  1. Side Steps (Band around your ankles)
  2. Squat Opens (band just above your knee)
  3. Side Step with a jump (band just above your knee)
  4. Glute bridge with 10 pulses (band just above your knee)
  5. Frog Squats (band just above your knee)
  6. Glute Bridge with 10 in and out pulses (band just above your knee)
  7. Squat Pulses for 5 then 1 squat jump (band just above your knee)