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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.
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
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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