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172
Workout

Keep pedaling

~58 min.
~696 kcal
Female
⁉️ Comments

"Keep pedaling": This workout consists of simple but effective exercises aimed at developing the muscles of the lower part of the body. Includes exercises such as squats, lunges, knee raises and leg pull-ups. These exercises will help strengthen and improve the power of your legs, which will improve your cycling performance.

Warm up
Y Stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
5
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Main exercises
Round 1
Side plank on single leg
7
Level: 1
40 sec.
Pistol - Backward lunge
9
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pistol single arm
7
Level: 2
10
Pistol - Backward lunge single arm
6
Level: 1
6
Reverse plank leg abduction
6
Level: 3
12
Round 2
Side plank on single leg
7
Level: 1
40 sec.
Pistol - Backward lunge
9
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pistol single arm
7
Level: 2
10
Pistol - Backward lunge single arm
6
Level: 1
6
Reverse plank leg abduction
6
Level: 3
12
Round 3
Side plank on single leg
7
Level: 1
40 sec.
Pistol - Backward lunge
9
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pistol single arm
7
Level: 2
10
Pistol - Backward lunge single arm
6
Level: 1
6
Reverse plank leg abduction
6
Level: 3
12
Round 4
Side plank on single leg
7
Level: 1
40 sec.
Pistol - Backward lunge
9
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pistol single arm
7
Level: 2
10
Pistol - Backward lunge single arm
6
Level: 1
6
Reverse plank leg abduction
6
Level: 3
12
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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