Ramp up your cycling with this full body workout that will increase your strength, mobility, balance, and endurance using only resistance bands and body weight.

Before starting this workout, I recommend you complete the Warm Up exercises found here: Stronger Cycling Warm Up Exercises

This workout can be completed at a home or commercial gym. Home gym workouts require FitCord Resistance Bands. Click this link to learn how to purchase the bands: Stronger Cycling Workout Equipment - Home Gym

For commercial gym workouts use an adjustable cable machine (i.e., functional trainer) in place of resistance bands to complete the exercises.

Round 1

Glute Raise

While laying on the floor, place one of your heels on the edge of a bench or step.
Pull your other leg toward your chest and maintain that position throughout the movement.
Push off the bench, lifting your hips off the floor into a bridge position and pausing for 1 second.
Return to the starting position and briefly touch the floor to complete the rep.
Complete 12 - 15 reps per leg.

2 Arm Press

Anchor 2 X-Over Bands at shoulder level.
Get into a split stance facing away from the anchor.
Grab the handles and press forward with both arms in a punching motion.
Keep hands below shoulder level.
Stabilize your torso so that only your arms are moving.
Complete 12 reps.

Squat

Stand with feet shoulder width apart, and toes pointed forward.
Push hips straight back and descend until your thighs are parallel to the floor.
Keep weight on heels while pushing back up to start position.
For an added challenge, hold a dumbbell or kettlebell.
Complete `12 reps.

2 Arm Row

Anchor 2 X-Over Bands below knee height.
Place your feet in a parallel stance facing the anchor.
Ensure that upper body is in a vertical position and no momentum is used when rowing.
Brace your core and pull the handles to the side of your torso, keeping shoulders square and minimizing upper-body rotation.
Complete 12 reps.

Horizontal Chop

Anchor 1 X-Over Band at hip height.
Stand sideways to anchor and hold handle in both hands next to your hip.
Pull band horizontally across your body to other side.
Stabilize your core and do not rotate your hips.
Slowly return handle to starting position.
Repeat movement on other side.
Complete 12 reps per side.

Round 2

Hamstring Curls

Attach a FitCord Toning Band and Ankle Cuff to a low door anchor.
Facing the anchor, place a hand on a wall or door frame to provide stability.
Bend knee to approximately 90 degrees.
Keep knees close together throughout movement, focusing tension on the hamstring.
Complete 12 reps per leg.

Incline Press

Anchor 1 X-Over Band below knee height.
Face away from anchor and hold the band just above hip height.
Position opposite leg forward.
Press the band upward in a diagonal direction.
Complete 12 reps per arm.

1 Leg Deadlift w/Reach

Pick one foot off floor.
Start the motion by pushing your hips back.
Simultaneously, elevate your leg and reach forward with both arms.
Your arms and legs should be parallel to the floor forming the letter “T”.
Try to keep your foot off the floor throughout the entire movement.
Repeat with other leg. Complete 12 reps per leg.

2 Arm Pulldown

Anchor 2 X-Over Bands in a high position.
Get on one knee and grab the handles with your palms facing down.
Pull the handles to chest level, turning your palm inward towards your body during the pull.
Slowly return the bands to the start position.
Complete 12 reps.

Side Plank

Lie on your side and stack your feet.
Make sure your elbow is directly under your shoulder.
Lift your hip off the floor, balancing on your forearm and on the side of the bottom foot.
Start with 30 second holds per side.
Work up to 60 second holds per side.

Round 3

Step Down

Place one foot on a 12” step.
Position your hands in front of you to create a counterweight. You can also hold a pair of light dumbbells to increase the counterweight.
Suspend your other foot off the step.
Shift your hips back and slowly lower yourself until the heel of your suspended foot touches the floor.
After touching the floor return to the starting position.
Repeat movements with the other foot on the step. Complete 12 reps per side.

1 Arm Press

Anchor 1 X-Over Band at shoulder level.
Get into a split stance position facing away from the anchor.
Position your back foot on the same side as the pressing arm.
Grab the handle and press forward in a punching motion.
Stabilize your torso so that only your arm is moving.
Complete 12 reps per side.

Split Squat

Get into a split leg stance positioning one leg behind you.
Lower yourself until the top of your front leg is parallel to the floor.
Keep your weight on your front foot heel.
Maintain a vertical upper body postion.
Complete 12 reps per leg.

1 Arm Row

Anchor 1 X-Over Band below knee height.
Get into a split stance position facing the anchor.
Position your back foot on the same side as the rowing arm.
Ensure that upper body is in a vertical position.
Brace your core and pull the handle to the side of your torso, keeping shoulders square.
Complete 12 reps per arm.

Shoulder Taps

Get into a push up plank position.
Spread your feet far enough apart to keep your hips from rotating during the movement.
Tap your opposite shoulder, alternating sides.
Pause 2 seconds per tap.
Complete 12 taps per side.

Cool Down

Foam Roll – Glute

Sit on the roller and cross leg.
Tilt toward the glute to be rolled.
Slowly roll the glute in an up and down direction.
Roll for 20-30 seconds each side.

Foam Roll – Quad

Lie on your side with the outside of your quad on the foam roller and your weight on one forearm.
Use a sawing motion to pull and push yourself over the roller.
Move the roller from the side of your quad to the front.
Focus rolling on the areas just below your hip bone to just above your knee.
Roll 20-30 secs each leg.

Stronger Cycling Workout

Ramp up your cycling with this full body workout that will increase your strength, mobility, balance, and endurance using only resistance bands and body weight.

Before starting this workout, I recommend you complete the Warm Up exercises found here: Stronger Cycling Warm Up Exercises

This workout can be completed at a home or commercial gym. Home gym workouts require FitCord Resistance Bands. Click this link to learn how to purchase the bands: Stronger Cycling Workout Equipment - Home Gym

For commercial gym workouts use an adjustable cable machine (i.e., functional trainer) in place of resistance bands to complete the exercises.

Round 1

Glute Raise

While laying on the floor, place one of your heels on the edge of a bench or step.

Pull your other leg toward your chest and maintain that position throughout the movement.

Push off the bench, lifting your hips off the floor into a bridge position and pausing for 1 second.

Return to the starting position and briefly touch the floor to complete the rep.

Complete 12 - 15 reps per leg.

2 Arm Press

Anchor 2 X-Over Bands at shoulder level.

Get into a split stance facing away from the anchor.

Grab the handles and press forward with both arms in a punching motion.

Keep hands below shoulder level.

Stabilize your torso so that only your arms are moving.

Complete 12 reps.

Squat

Stand with feet shoulder width apart, and toes pointed forward.

Push hips straight back and descend until your thighs are parallel to the floor.

Keep weight on heels while pushing back up to start position.

For an added challenge, hold a dumbbell or kettlebell.

Complete `12 reps.

2 Arm Row

Anchor 2 X-Over Bands below knee height.

Place your feet in a parallel stance facing the anchor.

Ensure that upper body is in a vertical position and no momentum is used when rowing.

Brace your core and pull the handles to the side of your torso, keeping shoulders square and minimizing upper-body rotation.

Complete 12 reps.

Horizontal Chop

Anchor 1 X-Over Band at hip height.

Stand sideways to anchor and hold handle in both hands next to your hip.

Pull band horizontally across your body to other side.

Stabilize your core and do not rotate your hips.

Slowly return handle to starting position.

Repeat movement on other side.

Complete 12 reps per side.

Round 2

Hamstring Curls

Attach a FitCord Toning Band and Ankle Cuff to a low door anchor.

Facing the anchor, place a hand on a wall or door frame to provide stability.

Bend knee to approximately 90 degrees.

Keep knees close together throughout movement, focusing tension on the hamstring.

Complete 12 reps per leg.

Incline Press

Anchor 1 X-Over Band below knee height.

Face away from anchor and hold the band just above hip height.

Position opposite leg forward.

Press the band upward in a diagonal direction.

Complete 12 reps per arm.

1 Leg Deadlift w/Reach

Pick one foot off floor.

Start the motion by pushing your hips back.

Simultaneously, elevate your leg and reach forward with both arms.

Your arms and legs should be parallel to the floor forming the letter “T”.

Try to keep your foot off the floor throughout the entire movement.

Repeat with other leg. Complete 12 reps per leg.

2 Arm Pulldown

Anchor 2 X-Over Bands in a high position.

Get on one knee and grab the handles with your palms facing down.

Pull the handles to chest level, turning your palm inward towards your body during the pull.

Slowly return the bands to the start position.

Complete 12 reps.

Side Plank

Lie on your side and stack your feet.

Make sure your elbow is directly under your shoulder.

Lift your hip off the floor, balancing on your forearm and on the side of the bottom foot.

Start with 30 second holds per side.

Work up to 60 second holds per side.

Round 3

Step Down

Place one foot on a 12” step.

Position your hands in front of you to create a counterweight. You can also hold a pair of light dumbbells to increase the counterweight.

Suspend your other foot off the step.

Shift your hips back and slowly lower yourself until the heel of your suspended foot touches the floor.

After touching the floor return to the starting position.

Repeat movements with the other foot on the step. Complete 12 reps per side.

1 Arm Press