Charge up your spin game!
It’s time to take things to the next level. Spinning has brought you amazing results, but for some reason you’ve hit a wall. Sometimes you have to incorporate other workouts to bring drastic change and growth in other areas of fitness. These 11 exercises will strengthen your body to ensure that the upcoming weeks of spinning will be your best.
Cycling is a full body sport which utilizes various muscles. Your hamstrings, quadriceps, calves, and your core are some of the key muscles being used. Strengthening these will give you more power and endurance in class. Once you’ve given these exercises a try and feel more powerful, saddle up to see and feel the difference.
Equipment Needed: Interval timer (Gymboss is a free app download), 1 set of heavy weights(15-20 lbs), stability ball, bench, yoga mat or soft surface, water for hydration.
What to Do: Watch the videos below to become familiarized with each exercise. Perform each exercise for 10-12 reps unless otherwise noted. You’ll only need to perform this routine once, so make the most of each exercise! Complete this workout 2 times each week to increase your Spin power.
Exercises:Â
1. Single-Leg Box Jump –Â 1 minute
2. Split Jack
3. Weighted Half Squat
4. Weighted Lunges
5. Pistol Squat
6. Side Plank –Â 30 second hold
7. Power Bridge
8. Boat Pose –Â 1 minute hold.
9. Scissor Kick
10. Stability Ball Glute Lift
11. Stability Ball Crunch –Â 45 seconds
Single-Leg Box Jump
Split Jack
Weighted Half Squat
Weighted Lunges
Pistol Squat
Side Plank
Power Bridge
Boat Pose
Scissor Kick
Stability Ball Glute Lift
Stability Ball Crunch
Try these cardio workouts with this the new powerhouse of our legs and core:
11 Quick Cardio Workouts
H.I.I.T the Treadmill
Do-Anywhere Cardio Workout Challenge
And, of course, be sure to like our Facebook page and follow us on Pinterest for more workouts, clean eating tips, and healthy lifestyle resources.
