Cycle Strength Class #1: Dumbbells

Workout Breakdown

Cycle Strength is a workout that combines weightlifting and cycling into one intense routine.

This routine has 4 Blocks of work.

You perform each exercise for 30 seconds and rest for 10 seconds before the next exercise.

Equipment Needed:

2 Moderately Heavy Dumbbells

  • An Exercise Bike

Tips and Tricks

Increase your weight after completing the workout from start to finish twice. The number of reps completed in the routine will allow you to develop your strength faster.

Warm Up:

Sprints 30 Seconds (4x)

Workout Breakdown

Block 1:

  1. Bicep Curls
  2. Shoulder Raise
  3. Chest Press
  4. Shoulder Press
  5. Heavy Sprint (Out the Saddle)

Block 2:

  1. Arnold’s Press
  2. Single Arm Row Right
  3. Single Arm Row Left
  4. Lateral Raise

Block 3:

  1. Tricep Extensions
  2. Steering Wheels
  3. Forward Raises
  4. Trunk Twists

Climb Circuit

Heavy Climb Out the Saddle 4 Rounds

Block 4: Sprint Circuit

  1. Out of Saddle Sprint
  2. Seated Sprint
  3. Elbow Sprint

Complete this circuit 2 times