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
Bridge
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
