Of bicycles
You know that building a total body strength will help you ride longer and stronger and climb more climbs. But getting a full body workout in a small space like with limited equipment can be challenging.
So, Noam Tamir, CSCS, CEO and founder of TS Fitness in New York City puts together this two-circuit, physical workout that can be done anywhere. All you need is one long resistance band, also known as a sample band.
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How to do it: Perform each movement in Circuit 1 below for the recommended number of reps in the exercise description, and rest for 20 to 30 seconds between each exercise. Repeat the circuit 3 times before proceeding to Circuit 2. Perform each movement in Circuit 2 for the recommended number of reps in the exercise description, and rest for 20 to 30 seconds between each exercise. Repeat Circuit 2 three times. You need one long resistance band.
Circuit 1:
Banded Split Squat
Stand on band with your left foot, making sure the band is under the ball of your foot. Take the band overhead, and rest it over your upper back, holding each side of the band at chest height with arms bent at 90-degree angles. Take a small step back with your right foot and bend right knee to lower as far as possible with control in a lunge. Press through left leg to stand. Repeat 10 to 12 times on each side.
Banded alternating Bent-Over Row
Standing on the band with the feet hip-width apart, hold the band in each hand on sides in a neutral grip, holding closer to the bottom for more resistance. Hang forward from your hips and keep your torso close parallel to the floor by exercising abs. Push your hips back and maintain a flat back. Pull both sides of the band up toward your ribs, driving your elbows toward the ceiling. Pause here, then slowly lower the strap in your left hand. Tap in a controlled motion back to ribs and right hand down, continue alternating. Perform 10 to 12 reps on each arm.
Banded Standing Anti-Rotation Press
Stand with feet hip-width apart, band anchored under left foot, knees slightly bent. Hold the strap closer to your foot to increase the tension. Place the band in both hands at chest height – make a fist around the band with one hand, and place the other hand on top of your fist. As you keep the core engaged, exhale and squeeze the band in front of your chest. Pause, then inhale and pull the strap back to chest to return to starting position. Repeat 10 to 12 times.
Circuit 2:
Banded Overhead Squat
Begin with both feet standing on the band, feet slightly wider than hip width apart, toes pointing slightly outward. Extend arms to bring the band overhead, keeping arms extended at all times. Initiate the movement by returning the hips. Bend knees to go down as far as possible with chest raised in a controlled motion. Keep lower back neutral. Push through heels to return to starting position. Repeat 12 to 15 times.
Banded single-leg Overhead Press
Stand on the band with your right foot, and bring the band to shoulder height. Bend your left knee to raise left leg to hip height so that you are balancing on right leg. Then, you engage and exhale your core as you press the band overhead with both hands in a controlled motion. Inhale as you slowly lower the band to the starting position. Repeat 6 to 8 times from each side.
Banded Hammer Curl to Half Curl
Stand on the band, hands on your sides and keep the band in neutral grip and feet hip width apart. Please lower the tires as needed to keep tension through the movement. Maintaining a strong core, bend bracelets to bring hands up to your shoulders, with palms facing inward. Pause at the top, then lower arms lower down to starting position. Then bend the arms to raise the hands halfway up, stopping at 90 degrees. That’s 1 rep. Repeat 12 to 15 times.
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