WORKOUTS FOR CYCLISTS

WORKOUTS FOR CYCLISTS

A collection for workouts geared towards cyclists, both outdoor and indoor.

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WORKOUTS FOR CYCLISTS
  • 30m Fiery Full Body Strength (DBs)

    LEVEL: Intermediate-Advanced
    SWEAT SCORE: 4/5

    ABOUT: No jumping, total body strength workout using dumbbells (10-15lbs). Class structure: warm-up, 2x strength sets, core, and stretch to cool down.

    HIGHLIGHTED EXERCISES: DB swing, deadlift, push press, crab reach, bicycles

    OTHER: No jumping

    E...

  • 25m BURNING LOWER BODY STRENGTH (BANDS)

    Beginner-friendly, lower body strengthening workout using resistance bands. Class structure: mat mobility warm-up, standing circuit, mat circuit, strength circuit. All circuits completed for two rounds each.

    - Highlighted exercises: clamshells, banded walks, isometric split squats
    - No jumping, ...

  • 25m BODYWEIGHT BOOTY BURN

    Intermediate, no-jumping booty and core strength workout using no equipment. Class structure: warm-up, abs, and two strength circuits.

    - Highlighted exercises: quadruped extension, iso side plank, kneeling get-up, lateral and reverse lunge
    - No jumping and pregnancy-friendly (modify core exercis...

  • 25m ENERGIZING FULL BODY STRENGTH (DB/KB)

    Beginner-friendly full-body strength workout using dumbbells or kettlebells (10-20lbs). Class structure: dynamic warm-up, two progressive strength sets repeated three times each, and low-impact core finisher.

    - Highlighted exercises: single-leg deadlift, squat thruster, plank spiders
    - No jumpin...

  • 40m Full Body HIIT Burn (DBs)

    LEVEL: Intermediate-Advanced
    SWEAT SCORE: 4/5

    ABOUT: Killer full body HIIT workout combining strength, cardio, and HIIT using dumbbells (15-20 lbs). Class structure: warm-up, dynamic warm-up, strength, cardio, and bodyweight HIIT finisher.

    HIGHLIGHTED EXERCISES: Isometric holds, sprawl, jump s...

  • 45m Sweaty Tabata HIIT (DBs)

    LEVEL: Intermediate
    SWEAT SCORE: 4/5

    ABOUT: Voted as a top favorite by LSTV Members, get ready for an intermediate full-body HIIT class with Tabata rounds. Class structure: warm-up, strength circuit, cardio circuit, two Tabata rounds, and a ten-minute mobility session to finish the class.

    HIGHL...

  • 20m Empowering Full Body Strength (DBs)

    Intermediate full-body strength workout using bodyweight and dumbbells (10-15 lbs). No jumping, beginner, and pregnancy-friendly (modify core exercises as needed). Great for runners and cyclists.

    Class set-up:
    - warm-up
    - (2) strength sets, including isometric holds
    - bodyweight core finisher

    ...

  • 20m Get Stronger Abs (DBs)

    LEVEL: Beginner-friendly
    SWEAT SCORE: 3/5

    ABOUT: Quick core and abs strength workout using dumbbells (5-10lbs). Warm-up followed by three circuits of core strengthening exercises.

    HIGHLIGHTED EXERCISES: Chop/lift, 1/4 get-up, weighted side plank, dead bug

    OTHER: No jumping, knee-friendly. Incl...

  • 30m Killer Full Body Strength (DBs)

    Challenging full-body strength workout using dumbbells (5-10lbs). Bodyweight warm-up followed by two strength circuits. Ends with a bodyweight core finisher and a cool-down stretch.

    - Highlighted exercises: dumbbell swing, RDLs, standing cross-body abs, tricep dips
    - Low-impact and no jumping
    - ...

  • 35m BURNING CARDIO & ABS (DBs)

    Intermediate cardio and abs workout using dumbbells (10lbs). Class structure: warm-up, dynamic warm-up, slow strength circuit, killer bodyweight cardio circuit, challenging core finisher.

    - Highlighted exercises: bear plank row, split squat, drop squat, push-ups, dead bug (with yoga block)
    - Gre...

  • 20m POWERFUL FULL BODY STRENGTH (KBs)

    Intermediate, full body strength workout using kettlebells or dumbbells (18-25lbs). Two strength circuits and a bodyweight cardio finisher. All circuits completed three rounds each.

    - Highlighted exercises: goblet squat, single-arm row, push-ups, split squat, sprawls, lateral bounds
    - Great work...

  • 15m BURNING BODYWEIGHT CORE

    Beginner-friendly core strength workout using bodyweight only. Quick warm-up followed by five of the best core exercise repeated two times through.

    - Highlighted exercises: plank, dead but (with yoga block), iso side plank
    - No music

    Equipment needed: yoga block (optional)

    Burn score: 3/5
    Lev...

  • 10m Strengthening Hip Mobility

    LEVEL: Beginner-friendly
    SWEAT SCORE: 4/5

    ABOUT: Hip-focused mobility and stretch class will help you build the space and strength to deepen your squats.

    HIGHLIGHTED EXERCISES: side-lying hip CARs, tempo squat, sumo lean

  • 40m No-Jumping Full Body Strength (Heavy Weights)

    LEVEL: Intermediate
    SWEAT SCORE: 4/5

    ABOUT: Intermediate, full body strength workout using heavy weights (15-35lbs). Class structure: warm-up, dynamic bodyweight warm-up, strength circuit, AMRAP circuit, step-box circuit, bodyweight core finisher, and cooldown stretch.

    HIGHLIGHTED EXERCISES: St...

  • 20m Get Stronger (Bodyweight Strength)

    LEVEL: Intermediate
    SWEAT SCORE: 4/5

    ABOUT: This workout is great for runners and cyclists. Get stronger with this bodyweight strength workout. Warm-up followed by two strength circuits completed for two rounds each.

    HIGHLIGHTED EXERCISES: iso split squat, split squat, hollow hold

    OTHER: Low-...

  • 15m STRENGTHENING FULL BODY MOBILITY

    Our most popular mobility class often, referred to as "Charlee's Daily Mobility Routine." Class structure: five essential mobility exercises repeated two times thru.

    - Highlighted exercises: isometric split squat, isometric side plank, bear plank hold, dead bug
    - No music

    Equipment needed: yog...

  • 35m TONING FULL BODY STRENGTH (BANDS)

    Ease into your day with this bodyweight and resistance bands strengthening workout. Class structure: warm-up, abs, two strengthening circuits using bands, bodyweight cardio, and cooldown stretch.

    - Highlighted exercises: standing abduction, banded walks, plank taps, jumping jacks
    - Low-impact an...

  • 30m Step Up Your Strength (Heavy Weights)

    LEVEL: Intermediate
    SWEAT SCORE: 4/5

    ABOUT: Grab your heavy weights and get ready to lift! Intermediate, full body, no jumping, strength workout using an elevated surface and dumbbells (10-25lbs). Class structure: warm-up, two strength circuits, and a core finisher. All circuits completed three ...

  • 40m BALANCING STRENGTH + YOGA (BANDS)

    Strengthen and flow in this intermediate yoga + strength workout. Class structure: Four circuits of exercises with resistance bands into a twelve-minute yoga flow.

    - Highlighted exercises: split squat, squat kick, push-up reach, warrior series, single-leg balancing poses
    - Includes music

    Streng...

  • 30m INTRO KETTLEBELL STRENGTH 01

    Introductory kettlebell strength workout with master kettlebell coach Ben Lauder-Dykes. Warm-up, two strength circuits, two three-minute AMRAPs.

    - Highlighted kettlebell exercises: deadlift, clean, overhead press
    - No jumping, low-impact, pregnancy-friendly
    - No music

    Strength score: 3/5
    Level:...

  • 20m GENTLE LOWER BODY STRENGTH (BODYWEIGHT)

    LEVEL: Beginner-Friendly
    SWEAT SCORE: 2/5

    ABOUT: Beginner-friendly lower body workout using bodyweight and a box. Class structure: three circuits of knee strengthening exercises completed for two rounds each.

    HIGHLIGHTED EXERCISES: step-up, straight leg lift, hip extensions (no squats or lunge...

  • 20m Knee-Strengthening Workout (Bands)

    LEVEL: Beginner-friendly
    SWEAT SCORE: 3/5

    ABOUT: Beginner-friendly strength workout using resistance bands. Class structure: warm-up followed by three circuits of knee-strengthening exercises.

    HIGHLIGHTED EXERCISES: Clamshell, squat, "clock" drill, deadlift

    OTHER: No jumping, beginner- and pr...

  • 7m MASSAGE GUN ROUTINE

    Curious about how to use your massage gun? Use this video before or after a workout. Heck! You can even use this video in the middle of the day because you want to.

    Equipment needed: massage gun (Charlee is using a Theragun)

  • 15m STRENGTHENING ANKLE MOBILITY

    Are you on your feet all day? Maybe you have been doing a ton of at-home shoeless workouts? In either scenario, this is the video you can do every day to improve ankle mobility and stability.

    Equipment needed: pillow or yoga block (optional)

    ==
    James Chung, CSCS: James is a Doctor of Physical T...