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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 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!




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