The Calorie-Blasting Cycling Workout

3 Must-Do Strength Moves

These three total-body strength moves from Paul Frediani, a certified USA cycling coach based in New York City, are the perfect pre-cycling prep to help you get more pedal power. Do two sets of each exercise three times a week for stronger cycling in one month.

Single-Leg Lunge with Dumbbell

Strengthens: Legs and Butt

Stand holding dumbbells with arms extended at sides, elbows slightly bent. Take a big step forward with left foot, bending both knees 90 degrees. Press up to stand. Repeat 10 times; switch sides.

Reverse Crunch

Strengthens: Core

Lie faceup on floor with knees bent 90 degrees, feet flat, and arms at sides, palms up. Pressing lower back into the floor, lift hips and bring knees toward chest; lower down to gently tap feet to the floor. Repeat 15 times.

Ball Push-Up

Strengthens: Upper Body

Get into a full push-up position with hands placed on the sides of a large stability ball, legs extended behind you. Slowly lower your chest to lightly touch the ball, then push up to full extension. Repeat 5 to 10 times. (To modify, keep knees on floor.)

Originally published in FITNESS magazine, August 2006.