Develop cycling-ready strength and core stability with this six-move circuit.
“This workout will prepare you for the physical demands of tackling hill climbs, whether you’re riding for fun or competition” explains Joe Hewitt, S&C coach for the English Institute of Sport.
The first three moves will help to build lower-body strength and power to generate force on the pedals – especially important when fighting gravity on hills.
The latter three moves will develop your core and upper-body stability, so you can hold yourself out of the saddle for the steepest climbs.
These exercises also focus on the muscles that cross the knee and hip – the primary joints that are stressed when cycling – to reduce the risk of injury.”
HOW TO:
- Complete 3 rounds in total.
- Rest for 30-45 secs between exercises.
- Rest for 2 mins between rounds.
1a. Kettlebell Sumo Deadlift
BEGINNER: 15-20 reps (light weight)
INTERMEDIATE: 10-15 reps (medium weight)
ADVANCED: 6-12 reps (heavy weight)
- Stand over a kettlebell.
- Hinge at the hips and pick it up with straight arms, then straighten up, driving your hips forward.
- Lower the kettlebell to touch the floor, then drive up again.
1b. KB Lateral Lunge
BEGINNER: 15-20 reps (light weight/bodyweight)
INTERMEDIATE: 10-15 reps (medium weight)
ADVANCED: 6-12 reps (heavy weight)
- Hold a kettlebell in front of your chest with both hands, keeping your elbows close to your body.
- Keeping your chest up, take a big step to one side and bend your leading leg to lower slowly into a lunge.
- Drive back up powerfully to return to the middle, then repeat on the other side to complete one rep.
1c. DB Bulgarian Split Squat
BEGINNER: 15-20 reps (light weight)
INTERMEDIATE: 10-15 reps (medium weight)
ADVANCED: 6-12 reps (heavy weight)
- Hold dumbbells by your sides and elevate one foot on a bench behind you.
- Bend your front leg to lower, keeping your chest up and front knee in line with your toes.
- Pause for a count, then drive back up through the heel of your front foot.
1d. TRX Row
BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps
- Hold the handles and hang so your body forms a straight line, with your heels on the floor, your hips up and your core braced.
- Squeeze your shoulder blades together and pull yourself up, drawing your hands towards your armpits.
- Pause, then slowly lower.
1e. TRX Mountain Climber
BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps
- Start in the top of a press-up position, with feet in the TRX handles.
- Keeping hands on the ground and shoulders strong, bring one leg forward to bring your knee towards your elbow.
- Repeat on the other side to complete one rep.
1f. Gym Ball Hamstring Curl
BEGINNER: 5-10 reps
INTERMEDIATE: 10-15 reps
ADVANCED: 15-20 reps
- Lie on your back with your heels together on a gym ball.
- Squeeze your glutes to raise your hips so your weight is on your upper back and shoulders.
- Keeping your hips raised, bend your legs to 90 degrees so the gym ball rolls towards you, pause, then roll the ball out so your legs are straight.
- Keep your arms by your sides on the floor for balance, or hold them across your chest so your core has to work harder to maintain your balance.
Photography: Tom Miles
