Cycling Inspired Workout 2

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Cycling Inspired Workout 2

This workout incorporates movement and resistance training, with a focus on quality of movement and the development of strength. From warm-up exercises like front plank and hip hinge to functionally prepare the body, to conditioning exercises like kneeling reverse flies and stability ball hamstring curls, this is a total body workout.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Hip Hinge

Perform 2 sets of 10-12 repetitions

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Cat-Cow

Perform 2 sets of 10-12 repetitions

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Front Plank

Perform 2 sets, holding each time for 15-30 seconds

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Bird-dog

Perform 2 sets of 10-12 repetitions on each side

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Side Plank with Bent Knee

Perform 2 sets, holding each time for 15-30 seconds. Repeat on both sides

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Glute Bridge

Perform 2 sets of 10-12 repetitions

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Forward Lunge

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Push-up

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Glute Activation Lunges

Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Kneeling Reverse Fly

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Dumbbell Front Squat

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Stability Ball Reverse Extensions

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Stability Ball Hamstring Curl

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Stability Ball Shoulder Stabilization

Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Standing Triangle Straddle Bends

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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Kneeling Hip-flexor Stretch

Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets

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Downward-facing Dog

Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets

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Upward Facing Dog

Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.



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