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Seated Row

Repeat 2 sets of 15 reps, with a 20-second rest between sets.

Sit on the ground with the resistance band looped around your feet and crossed.

Hold the ends of the resistance band with both hands, pull your shoulder blades back, then slowly return to the starting position.

Single Arm Lift

Repeat 2 sets of 15 reps, with a 20-second rest between sets.

Stand with your feet on the resistance band, holding the ends with both hands.

Use one arm at a time, alternating lifts with the back of your hand facing up, until your hand is shoulder height, then slowly lower back to the starting position.

Bicep Curl

Repeat 2 sets of 15 reps, with a 20-second rest between sets.

Stand with your feet on the resistance band, holding the ends with both hands.

With palms facing up, lift until your hands are shoulder height, then slowly lower back to the starting position.

Tricep Stretch

Repeat 2 sets of 15 reps, with a 20-second rest between sets.

Hold the resistance band behind your head, either standing or sitting.

Hold the resistance band with one hand at the nape of your neck and the other hand at your lower back. Use the upper hand to stretch upward, then slowly return to the starting position.

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The above content is partially sourced from the book 'The Complete Book of Triathlon Training,' published with permission from People's Posts and Telecommunications Publishing House.