45min Full Body + Heavy-ish Weights | STRENGTH
Cycling • 45m
About: Give this all rep based strength workout a try. Expect to deadlift, lunge, row, chest press, and options to kettlebell or dumbbell swing. *I list this workout as a 'Type 3 Fun' because it requires some more complex understanding of properly dead-lifting and lunging. If you are a beginner you can still do this workout. Just note you might want to stick with the simpler versions of the movements I show, and perhaps check out the Deadlift and Lunge 'How To' series.
In case you are a visual person here are your movements and reps:
8/side Single armed rows on elevated surface
8 Floor Chest Press
4/Side Lunge to Bicep Curl
8 Deadlift to Alternating Back Lunge
8 Tension Style Dead-Bugs
8 Swings OR Quick Touch and Go Dead-Lifts
4-8 Push-Ups (Elevated or from the floor)
Equipment: Set of medium - heavy weights
Intensity: Type 3 Fun
Release Date: August 6th, 2021
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30min Lower Body | STRENGTH
About: An entirely lower body focused strength workout where we will lunge, deadlift, glute bridge, sumo squat, and dumbbell "swing".
Equipment Needed: A set of medium weights + 1 heavy weight (you could use your set of medium weights as your 1 heavier weight)
35min Core & Lower Back | STRENGTH
About: Because nobody likes feeling low back pain - In this workout we will focus on core, and lower back strength so you can move safely through all kinds of #FUNMOVES!
Equipment: 2 heavy weights. Don't have heavy weights? Fill a backpack, or tote bag with some books!
30min All Core | STRENGTH
About: This workout will work your deep/inner core which is made up of your diaphragm, multifidus, pelvis floor, and transverse abdominals. This workout should leave you feel strong from your centre to help you feel powerful throughout the rest of your limbs. Expect to plank, dead-bug, sid...