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160
Workout

Race Winner

~1 h. 5 min.
~780 kcal
⁉️ Comments

"Race Winner": This workout covers all muscle groups, providing comprehensive strengthening and development. Includes a variety of exercises such as sling squats for the lower body, pull-ups for the back and arms, push-ups for the chest and shoulders, and ab exercises for the core. This versatile approach helps improve the strength, endurance and coordination needed to effectively prepare for cycling.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Main exercises
Round 1
Biceps curl
4
Level: 2
12
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 2
Biceps curl
4
Level: 2
12
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 3
Biceps curl
4
Level: 2
12
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
Subscription needed
Round 4
Biceps curl
4
Level: 2
12
Subscription needed
Backward lunge single arm
5
Level: 3
12
Subscription needed
Forearm extension in palm rest
6
Level: 2
8
Subscription needed
Squats (single arm)
4
Level: 1
12
Subscription needed
I adduction
6
Level: 2
10
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
6
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

Comments

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