We all need a break from the cycling trainer in our basement, garage, or where ever we have it stored.
The winter months are tough when we cannot get out and ride. Especially when training for an upcoming event or scheduled ride like me with The Ride to Conquer Cancer. Aside from cycling, we should consider lower extremity and core strengthening that will help muscle fatigue on the long rides.
To shake things up consider the following beginner routine:
- Barbell Rows: 3 sets 8-10 reps.
- Squats: 5 sets 5 reps (I added this exercise in). Big fan of squats.
- Lateral Pull Downs: 3 sets 8-10 reps.
- Dips: 3 sets 8-10 reps.
- Bicep curls: 8-10 reps.
- Dead Lift: 5 sets 5 reps.
- Reverse Lunge: 3 sets 12-15 reps.
- Inverted Hamstring: 3 sets 12-15 reps.
- Dumbbell Shin Raises: 3 sets 12-15 reps.
- Get on the trainer bike.
- Abdominal Kick: 3 sets 25 reps.
- Turkish Get-Up: 3 sets 25 reps.
- Side Plank: 3 sets 30-60 sec.
- T-Stabilization: 30-60 seconds per side.
Day 1 – follow exercise listed.
Day 2 – On the trainer bike.
Day 3 – Rest!!!
Remember fitness success is 80% nutrition and 20% exercise. Fuel up your body with the proper nutrition before and after each work out. Nutrient Timing is Key!!
As with any exercise program, consult your primary health care provider before starting. Always practice safety first!
When attempting any exercise in the gym, proper form is key to a successful workout. If you are unsure of how to correctly undergo any exercise, be sure to research it first. Please click on the links in this article for helpful guides to safely perform your weight-training workout while utilising proper techniques.