At-Home Bike Workout

Workout At Home With This Off-Season Bike Workout

Looking for an off-season in home bike workout? Take a look at the workout we've crafted for all you cyclists preparing for your next race.

Equipment:

  • Indoor Cycle

  • Foam Roller

  • Foam Roll Ball

  • Mini-Band

  • Sport Cord

Warm Up:

  1. 5 min Warm Up - Bike Ride

  2. Foam Roll - upper back, lats, glutes, quads, side of leg and calves x 1 min

  3. Foam Roll Ball - on 12” box roll hamstrings and adductors X 1 min each

  4. Mobility - Adductor rocks x 10 each, Glute extensions X 15 each, Hip Flexor X 30 sec each

  5. Activation - Spider-man, Inchworms, Side Lunge in Crossover, Walking Lung w/rotation, RDL walks

  6. Mini Band Walks (can also use red sport cord) Lateral/Forward/Backward 5 meter laps X 3

Group 1 - 3 Rounds

  1. Dead Bugs X 10 each (use red cord)

  2. Reverse Lunge x 10/RDL x 10/SL Squat x 10 (all on one side then switch)

  3. Bend/Jump/Land x 8-10 ea

  4. Sport Cord Row x 15-20

Group 2 - 3 Rounds

  1. Side Lunge x 10 each

  2. Push Ups (can add band) x 15-20

  3. Paloff Press (Lateral Anti Rotation) x 15 each

  4. Reverse Fly x 15

To book a personal training session with us, click here!

cycling, Fitness, workoutAaron Manheimerbike, biking, chicago fitness, cycle, cycling, fitness, in-home workout