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91
Workout

Outdoor training

~32 min.
~384 kcal
⁉️ Comments

"Outdoor training": This workout is designed to effectively maintain muscle tone for cyclists. It includes a variety of exercises packed into a short workout. These exercises will help maintain and strengthen your muscles, which is especially important during the rest period.

Warm up
T Stretch
1
Level: 1
10 sec.
Short extension
1
Level: 1
10
Cossack squat in a bent-over position
1
Level: 1
13
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Main exercises
Toe squats
8
Level: 1
R1
26
Toe squats
8
Level: 1
R2
26
Toe squats
8
Level: 1
R3
26
Hip extension (single leg)
5
Level: 1
R1
8
Hip extension (single leg)
5
Level: 1
R2
8
Hip extension (single leg)
5
Level: 1
R3
8
Squat single arm (wide foot position)
8
Level: 2
R1
20
Squat single arm (wide foot position)
8
Level: 2
R2
20
Squat single arm (wide foot position)
8
Level: 2
R3
20
Front squats
9
Level: 2
R1
20
Front squats
9
Level: 2
R2
20
Front squats
9
Level: 2
R3
20
Squats (single arm)
8
Level: 3
R1
16
Squats (single arm)
8
Level: 3
R2
16
Squats (single arm)
8
Level: 3
R3
16
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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