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148
Workout

Cycling marathon

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Cycling marathon": Specifically designed for cyclists, this workout involves a series of looping exercises designed to build endurance. It includes pull-ups, push-ups, lunges and other functional movements to strengthen the entire body and prepare for long periods of exercise on the bike.

Warm up
Widmill
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Lunges L
1
Level: 1
6
Main exercises
Round 1
Exit to the plank on the forearms
2
Level: 1
12
Side lunge leg in the hinge
5
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Backward lunge single arm
5
Level: 3
12
Back extension
7
Level: 4
10
Side lunge - backward lunge
5
Level: 1
6
Butterfly - Squat
5
Level: 1
12
Round 2
Exit to the plank on the forearms
2
Level: 1
12
Side lunge leg in the hinge
5
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Backward lunge single arm
5
Level: 3
12
Back extension
7
Level: 4
10
Side lunge - backward lunge
5
Level: 1
6
Butterfly - Squat
5
Level: 1
12
Round 3
Exit to the plank on the forearms
2
Level: 1
12
Side lunge leg in the hinge
5
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Backward lunge single arm
5
Level: 3
12
Back extension
7
Level: 4
10
Side lunge - backward lunge
5
Level: 1
6
Butterfly - Squat
5
Level: 1
12
Round 4
Exit to the plank on the forearms
2
Level: 1
12
Side lunge leg in the hinge
5
Level: 2
12
Pull with hip rotation
7
Level: 2
10
Backward lunge single arm
5
Level: 3
12
Back extension
7
Level: 4
10
Side lunge - backward lunge
5
Level: 1
6
Butterfly - Squat
5
Level: 1
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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