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148
Workout

A confident turn

~37 min.
~444 kcal
Female
⁉️ Comments

"A confident turn": This collection of exercises focuses on comprehensive strengthening of the upper body, core and leg muscles important for cyclists. These exercises help develop the strength, endurance and stability needed for optimal cycling performance.

Warm up
Y Stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Forward fold
1
Level: 2
10 sec.
Main exercises
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
T - Abduction
7
Level: 3
R4
10
Sprinter start
5
Level: 1
R1
10
Sprinter start
5
Level: 1
R2
10
Sprinter start
5
Level: 1
R3
10
Sprinter start
5
Level: 1
R4
10
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Mountain Climber
7
Level: 2
R4
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Forearm extension (reverse grip)
6
Level: 3
R3
12
Forearm extension (reverse grip)
6
Level: 3
R4
12
Swimmer start (alternating)
5
Level: 1
R1
10
Swimmer start (alternating)
5
Level: 1
R2
10
Swimmer start (alternating)
5
Level: 1
R3
10
Swimmer start (alternating)
5
Level: 1
R4
10
Spider-Man
6
Level: 2
R1
10
Spider-Man
6
Level: 2
R2
10
Spider-Man
6
Level: 2
R3
10
Spider-Man
6
Level: 2
R4
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

Comments

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