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The Calorie-Blasting Cycling Workout

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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.


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0794561985 wrote:


8/22/2012 02:24:14 PM Report Abuse
b.thompson1 wrote:

RPE = "Rate of Perceived Exersion" - How "hard" a workout feels. For a pretty good definition, see:

2/7/2011 04:06:20 PM Report Abuse
hpfretwellmurals wrote:

Is there a bike that is good for beginners (63 female) that has really no leg tone because my knees hurt so much. I'll also need it to be a very reasonable price. I would love to start loveing this and move to a adventure to different places to ride, make it a lifestyle. thanks for any help out there. Harriet

6/12/2010 12:32:43 PM Report Abuse

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