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160
Workout

Race Winner

~1 h. 5 min.
~780 kcal
Female
⁉️ 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.
Forward lunge
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
Biceps curl
4
Level: 2
12
Backward lunge single arm
5
Level: 3
12
Forearm extension in palm rest
6
Level: 2
8
Squats (single arm)
4
Level: 1
12
I adduction
6
Level: 2
10
Sprint start (alternating)
8
Level: 3
10
Pistol - Backward lunge single arm
6
Level: 1
6
Round 2
Biceps curl
4
Level: 2
12
Backward lunge single arm
5
Level: 3
12
Forearm extension in palm rest
6
Level: 2
8
Squats (single arm)
4
Level: 1
12
I adduction
6
Level: 2
10
Sprint start (alternating)
8
Level: 3
10
Pistol - Backward lunge single arm
6
Level: 1
6
Round 3
Biceps curl
4
Level: 2
12
Backward lunge single arm
5
Level: 3
12
Forearm extension in palm rest
6
Level: 2
8
Squats (single arm)
4
Level: 1
12
I adduction
6
Level: 2
10
Sprint start (alternating)
8
Level: 3
10
Pistol - Backward lunge single arm
6
Level: 1
6
Round 4
Biceps curl
4
Level: 2
12
Backward lunge single arm
5
Level: 3
12
Forearm extension in palm rest
6
Level: 2
8
Squats (single arm)
4
Level: 1
12
I adduction
6
Level: 2
10
Sprint start (alternating)
8
Level: 3
10
Pistol - Backward lunge single arm
6
Level: 1
6
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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