Trainers Near You
San Diego CA change location
San Diego, CA
El Cajon, CA
Group Fitness Instructor, Personal Trainer
ACE Fit Share
This total body strength workout incorporates more advanced exercises such as single-arm single-leg Romanian deadlifts and alternate leg push-offs for new challenge and intensity. The cool down places great emphasis on flexibility, and includes stretches for the hips. The hip flexors are a notoriously tight area of the body for cyclists (given the positioning while on the bike), as well as for individuals who spend the majority of the day in a seated position, such as working a desk-based job or spending long hours commuting in a car.
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.
Perform 2 sets of 10-12 repetitions
Perform 2 sets of 10-12 repetitions on each side
This workout should be done one time per week.
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.
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
Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets
Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets
ACE Pro Homepage
Copyright© 2013 The American Council on Exercise. All Rights Reserved
4851 Paramount Drive, San Diego, California 92123 — 1 (888)-825-3636
Site designed by TRADEMARK 5150