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140
Workout

Bike Challenge

~57 min.
~684 kcal
⁉️ Comments

"Bike Challenge": Functional loop training with an emphasis on increasing endurance and strengthening the entire body. This intense workout includes a variety of functional exercises such as push-ups, pull-ups, lunges, planks and more, all performed using loops.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Hammock
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Hero pose
1
Level: 2
5
Main exercises
Round 1
Hinge press (bars)
5
Level: 2
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip drop
4
Level: 4
10
March
4
Level: 2
12
Backward lunge single arm
7
Level: 5
12
Pistol (with leg alteration)
7
Level: 3
10
Round 2
Hinge press (bars)
5
Level: 2
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip drop
4
Level: 4
10
March
4
Level: 2
12
Backward lunge single arm
7
Level: 5
12
Pistol (with leg alteration)
7
Level: 3
10
Round 3
Hinge press (bars)
5
Level: 2
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip drop
4
Level: 4
10
March
4
Level: 2
12
Backward lunge single arm
7
Level: 5
12
Pistol (with leg alteration)
7
Level: 3
10
Round 4
Hinge press (bars)
5
Level: 2
10
PIstol - side lunge in balance single arm
7
Level: 2
6
Hip drop
4
Level: 4
10
March
4
Level: 2
12
Backward lunge single arm
7
Level: 5
12
Pistol (with leg alteration)
7
Level: 3
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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