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152
Workout

Strength and endurance

~54 min.
~648 kcal
⁉️ Comments

"Strength and endurance": A workout that combines exercises to develop the strength and endurance needed to cover long distances on a bicycle. Includes intense exercises on training loops to strengthen muscles and improve the functioning of the cardiovascular system.

Warm up
T Stretch
1
Level: 1
8 sec.
Dolphin
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Main exercises
Round 1
High pull - slide Y
7
Level: 1
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Hinge plank single arm
6
Level: 2
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip and lower leg flexion
5
Level: 3
8
Squat single arm (wide foot position)
6
Level: 2
15
Round 2
High pull - slide Y
7
Level: 1
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Hinge plank single arm
6
Level: 2
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip and lower leg flexion
5
Level: 3
8
Squat single arm (wide foot position)
6
Level: 2
15
Round 3
High pull - slide Y
7
Level: 1
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Hinge plank single arm
6
Level: 2
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip and lower leg flexion
5
Level: 3
8
Squat single arm (wide foot position)
6
Level: 2
15
Round 4
High pull - slide Y
7
Level: 1
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Hinge plank single arm
6
Level: 2
8
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip and lower leg flexion
5
Level: 3
8
Squat single arm (wide foot position)
6
Level: 2
15
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
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.

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