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188
Workout

Bicycle afterburner

~55 min.
~660 kcal
⁉️ Comments

"Bicycle afterburner": This collection of exercises is designed to develop strength and endurance for cyclists. Includes moderate exercises such as squats, pull-ups, push-ups, planks and lunges. Effective use of loops allows you to create additional resistance and increase the load on your muscles, helping to improve your fitness for cycling.

Warm up
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cossack squat
1
Level: 1
10
Tilt
1
Level: 1
8
Main exercises
Round 1
Low pull - Triceps
8
Level: 2
6
Swimmer start
9
Level: 3
10
Medium pull (one hand)
8
Level: 3
8
Side lunge leg in the hinge
7
Level: 3
12
Hip extension (single leg)
7
Level: 2
6
Squats with external rotation
7
Level: 2
12
Round 2
Low pull - Triceps
8
Level: 2
6
Swimmer start
9
Level: 3
10
Medium pull (one hand)
8
Level: 3
8
Side lunge leg in the hinge
7
Level: 3
12
Hip extension (single leg)
7
Level: 2
6
Squats with external rotation
7
Level: 2
12
Round 3
Low pull - Triceps
8
Level: 2
6
Swimmer start
9
Level: 3
10
Medium pull (one hand)
8
Level: 3
8
Side lunge leg in the hinge
7
Level: 3
12
Hip extension (single leg)
7
Level: 2
6
Squats with external rotation
7
Level: 2
12
Round 4
Low pull - Triceps
8
Level: 2
6
Swimmer start
9
Level: 3
10
Medium pull (one hand)
8
Level: 3
8
Side lunge leg in the hinge
7
Level: 3
12
Hip extension (single leg)
7
Level: 2
6
Squats with external rotation
7
Level: 2
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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