110
Workout

Circuit training for cyclists 2

~54 min.
~648 kcal
Warm Up
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Tilted march
4
Level: 1
60 sec.
Front squats
7
Level: 2
30 sec.
Pistol (with leg alteration)
6
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Burpee
7
Level: 2
R1
30 sec.
Burpee
7
Level: 2
R2
30 sec.
Tilted march
4
Level: 1
60 sec.
Front squats
7
Level: 2
30 sec.
Pistol (with leg alteration)
6
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Burpee
7
Level: 2
R1
30 sec.
Burpee
7
Level: 2
R2
30 sec.
Tilted march
4
Level: 1
60 sec.
Front squats
7
Level: 2
30 sec.
Pistol (with leg alteration)
6
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Burpee
7
Level: 2
R1
30 sec.
Burpee
7
Level: 2
R2
30 sec.
Pistol (with leg alteration)
6
Level: 2
30 sec.
Forearm extension
1
Level: 1
30 sec.
Burpee
7
Level: 2
60 sec.