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128
Workout

Reach your goal

~37 min.
~444 kcal
⁉️ Comments

"Reach your goal": This functional workout focuses on strengthening and developing strength in your legs and buttocks. Includes exercises such as squats, knee curls, lunges and more, performed using loops. These exercises focus on improving power and endurance in the legs, which helps improve the performance of cyclists.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Front squats
5
Level: 1
R1
15
Subscription needed
Front squats
5
Level: 1
R2
15
Subscription needed
Front squats
5
Level: 1
R3
15
Subscription needed
Front squats
5
Level: 1
R4
15
Subscription needed
Side lunge
5
Level: 1
R1
12
Subscription needed
Side lunge
5
Level: 1
R2
12
Subscription needed
Side lunge
5
Level: 1
R3
12
Subscription needed
Side lunge
5
Level: 1
R4
12
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
R1
8
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
R2
8
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
R3
8
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
R4
8
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R1
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R2
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R3
6
Subscription needed
Pistol - Backward lunge single arm
8
Level: 2
R4
6
Subscription needed
Butterfly - Squat
5
Level: 1
R1
12
Subscription needed
Butterfly - Squat
5
Level: 1
R2
12
Subscription needed
Butterfly - Squat
5
Level: 1
R3
12
Subscription needed
Butterfly - Squat
5
Level: 1
R4
12
Subscription needed
Squats (single arm)
4
Level: 1
R1
12
Subscription needed
Squats (single arm)
4
Level: 1
R2
12
Subscription needed
Squats (single arm)
4
Level: 1
R3
12
Subscription needed
Squats (single arm)
4
Level: 1
R4
12
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
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.

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