• Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle

Hey athletes! I just created this workout for some of my athletes who are looking to get stronger on the bike. I took these exercises pretty much straight from Ironman University and threw in a few of my own. This is a full body workout and you can do as many sets as you have time for. You don't need to spend hours and hours in the gym doing strength work- all it takes is about 30 minutes if you use your time efficiently.

 

So here you go- use this workout as you see fit.

 

Bike Strength

 

Equipment: dumb bells, kettle bell, resistance bands, resisaball, barbell or cushy bar

 

Warm up-10-8-6-4-2

Pushup side plank reach, reverse lunge with a twist, Alternating ball slams (R/L)

 

50/10 

(50 sec work/10 sec rest)

 

1  Dumb bell bent over rows 

 

2  Step ups on a bench holding two 10 or 15lb weights

 

3  Single leg dead lift holding Kettle bell (R)

 

4 Single leg dead lift holding Kettle bell (L)

 

5 Dumb bell front raise/lateral raise

 

6 Plyo squat 

 

7 Monster walk with bands

 

8 Resistaball pike pushup

 

9 Hamstring curls with Resistaball

 

10 Squat holding bar overhead (back stability)

 

11 Step on bench curl to reverse overhead press

 

12 Fire hydrants with band (R and L)

 

Repeat 2-3 times as time permits! Have fun with it!

 

 

 

Please reload

Featured Posts

3 Reasons for Hiring a Personal Trainer in College Station Texas

October 20, 2017

1/2
Please reload

Recent Posts

August 27, 2020

August 21, 2020

Please reload

Archive