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172
Workout

Keep pedaling

~58 min.
~696 kcal
⁉️ 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.
Subscription needed
T Spine Rotation
1
Level: 1
5
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Side plank on single leg
7
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Round 2
Side plank on single leg
7
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Round 3
Side plank on single leg
7
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Round 4
Side plank on single leg
7
Level: 1
40 sec.
Subscription needed
Pistol - Backward lunge
9
Level: 3
6
Subscription needed
Balanced side lunge single arm
7
Level: 2
12
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Reverse plank leg abduction
6
Level: 3
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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