We’ve already covered the reasons why you should work in-studio cycling into your wellness program and now we’ve turned to Dyan Tsiumis, head instructor at SWERVE, the world’s first team inspired indoor cycling studio, to find out exactly what moves we can practice outside of the studio to maximize our time on the bike. Better yet, in addition to get you in top form for cycling, each of the below five exercises will work to strengthen your entire body and they can be done anywhere, at any time as nothing aside from body weight is needed.
1. Air squats
Air squads are great for increasing muscular endurance and quad strength. Stand with your feet hip width apart. With your knees over your ankles and thighs parallel with the floor lower your glutes until your thighs are parallel with the floor and drive through your heels to press up to stand. Do these rounds, each 30 seconds.
2. Star jumps
Star jumps are a fantastic way to help you increase explosive movement for sprints in class. To do them make sure your feet are hip width apart, lower the glutes to below knee height, and jump in the air with your arms and feet extended to a star (or X) position. Do three rounds, each 30 seconds.
3. Plank holds
Plank holds will help you increase core strength and stability, both of which are crucial during in-studio rides. For your plank make sure, with hands on the ground, that you’re holding a straight body position with your shoulders over your wrists and that you’re contracting the core, glutes, quads, and the entire body as you breathe and hold a tight body position. Do three rounds, each 30 seconds.
4. Split lunges
Split lunges will increase gluteal/hamstring strength which helps with a full and balanced pedal stroke. Start with your feet hip width apart, step the right foot back and lower the knee to the ground alternating sides making sure to keep the front knee over the front heel. Do three rounds, each 1 minute.
5. Spiderman push-ups
Spiderman push-ups are a great way to build stamina in the upper body while building shoulder, chest, back, and core strength. To do this push-up variation get into plank position and lower your body to the ground until your chest nearly touches the ground and drive your right knee to right elbow then press back up into the high plank position lower down alternating sides (i.e. left knee drives to left elbow). Repeat 10 reps on each side for a total of three rounds.