You don't have to be an Ironman athlete to look like one. Pro athlete Haley Chura shows Self her go-to moves to get lean and toned.
Source: Haley Chura
First, you know you could actually do an IRONMAN, right? You could. Really.
But maybe that sounds brutal, and you just want to have that totally sculpted, lean look? Cool, we've got tips for that.
We caught up with up-and-coming pro athlete Haley Chura in Kona, Hawaii, where she competed in the IRONMAN World Championships. (That's a 2.4-mile swim, 112-mile bike, and 26.2 run. One. Right. After. Another.) Chura swam for the University of Georgia, and let's just say, she's got a sick bod. Her top three ways to get one too:
Bodyweight Workouts:
"I have three basic ones, including pull-ups and push-ups, that I do three days a week to tone after my cardio," she says. Hey - don't be intimidated by pull-ups. Chura recommends starting small with just one, and building from there (if you can't bang out one, grab a resistance band to do assisted pull-ups before trying to go solo). Here's a simple bodyweight routine to get you started: 50 air squats, 25 push-ups, 25 assisted pull-ups, 50 bicycle crunches.
The Best Leg Move Ever:
To help stay lean, this Ironwoman swears by ankle band side lunges to work her hip flexors and outer thighs. Loop a band around ankles, and lunge deep to one side, then the other; go for 3 sets of 12 reps. Another leg-strengthening tip: "I throw in 20- to 30-second sprints into my usual cardio, which turns it into an exercise that tones all over," Chura says.
This No-Weight Arm Toner:
Tired of dumbbells? Swimming with hand paddles builds arm strength without the bulk. You can nab a $5 pair at swimoutlet.com. And hey, pool pros: She says the butterfly stroke is a killer arm move too (not to mention a serious cal-crusher).
More from Self.com:
10 Best Triathlons For Beginners
The Adventure's of Self's Tri-Virgins
Ironwoman Mirinda Carfrae Chats With Self's Editor in Chief