Getting Strong for Cycling | Exercises for Kids and Teens

Looking to build your strength to improve your cycling? Look no further! Find below a list of simple bodyweight exercises you can do to build your strength and fitness with videos to follow along!

Lower Body Body Strength



Step Up

Find a tall step, 30cm or more. step up and down from that step do one side first then do the other side







Lying on your back with knees bent lifting your hips off the ground to form a straight line from your shoulders to your knees






Walking Lunge

Take one large step forward with one leg and bend your back knee towards the ground. Go down as far as feels ok the stand up tall again complete one one side then switch legs and complete again




Watch Below and Follow Along!


Upper Body Strength


Banded Single Arm Chest Press

The band should be around elbow height, take a small step forward with so your opposite foot is forward to the hand the band is in. Step forward as far forward as you need for appropriate tension on the band. Push your hand, with the band, forward and control it back in so your wrist comes to the side of your ribs





Front Raise

Standing tall lift your weights in front of you, keeping your elbows straight the whole time





Tall Plank

Start by kneeling with you hands on the ground underneath your shoulder. Push your hips into the air trying to maintain a straight line from your ankles to your shoulders



Watch and follow along below!

Core Strength Exercises


Core Press 

Place the band at about waist height. the hand on the far side of the band should hold on first then the other hand over the top of it. Holding the band close to your chest or belly step as far out as you need to have suitable tension on the band. Press your hands out in front keeping the band in line with the centre of your chest or belly, and repeat





Bird Dog






Reverse Plank

Sitting with your knees bent so your feet are flat on the floor and your arm supporting you from behind. pushing up with your backside muscles (glutes) to form a straight line from your knees to shoulders (like a table). Lower and repeat again




Watch and follow along below!

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