105
Workout

Circuit training for cyclists 1

~55 min.
~660 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Y abduction - Forearm flexion - Low pull
4
Level: 1
30 sec.
High pull
2
Level: 2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
One had pushpup with rotation
1
Level: 3
R1
30 sec.
One had pushpup with rotation
1
Level: 3
R2
30 sec.
Mountain Climber
7
Level: 2
30 sec.
Press with pushup
8
Level: 2
R1
30 sec.
Press with pushup
8
Level: 2
R2
30 sec.
Y abduction - Forearm flexion - Low pull
4
Level: 1
30 sec.
High pull
2
Level: 2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
One had pushpup with rotation
1
Level: 3
R1
30 sec.
One had pushpup with rotation
1
Level: 3
R2
30 sec.
Mountain Climber
7
Level: 2
30 sec.
Press with pushup
8
Level: 2
R1
30 sec.
Press with pushup
8
Level: 2
R2
30 sec.
Y abduction - Forearm flexion - Low pull
4
Level: 1
30 sec.
High pull
2
Level: 2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
One had pushpup with rotation
1
Level: 3
R1
30 sec.
One had pushpup with rotation
1
Level: 3
R2
30 sec.
Mountain Climber
7
Level: 2
30 sec.
Press with pushup
8
Level: 2
R1
30 sec.
Press with pushup
8
Level: 2
R2
30 sec.