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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
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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