Home > Fitness > Getting Started Updated 12 March 2013 Cycling Beginner - 20km in 10 weeks At completion You will be able to cycle 20km at an easy pace. 0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: Outdoors or in the gym. Components: Cardio (cycling), resistance exercises & stretches Weeks: 10 Sessions per week: 4 x Cycling; 2 x Resistance training. At completion: You will be able to cycle 20km at an easy pace.WEEK 1MondayFull body stretchCycle 20 min at moderate intensityTuesdayLower body stretchBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Seated shoulder press WednesdayQuick stretchCycle 30min at moderate intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchCycle 20 min at moderate intensitySaturdayQuick stretchCycle 30 min at an easy paceWEEK 2MondayFull body stretchCycle for 20 min at moderate IntensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchCycle 30 min at a moderate intensityThursdayFull body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAbduction (lying) with therabandFridayLower body stretchCycle 20 min at a moderate intensitySaturdayQuick stretchCycle 30 min at an easy paceWEEK 3MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sBicep curls with dumbbellsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Abdominal curlsWednesdayQuick stretchCycle 40 min at moderate intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 4MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchCycle 40 min at moderate IntensityThursdayFull body stretchPecs with band/dumbbellsBack exercise on all 4sBoxing abs exerciseBicep reverse curlStep ups with dumbbellsHamstring curlsToe raisesAdduction (lying) with small ballBackward straight leg raiseFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 5MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandStep ups with dumbbells WednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlBackward straight leg raiseToe raisesAdduction (lying) with small ballBack exercise on all 4sStep ups with dumbbellsFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 6MondayFull body stretchCycle 40 minTuesdayLower body stretchAdduction (lying)Seated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsWednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 50 min at an easy paceWEEK 7MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with therabandWednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAbduction (lying) with therabandFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 50 min at an easy paceWEEK 8MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Tricep kickbacksWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 60 min at an easy paceWEEK 9MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction lying with therabandWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 60 min at an easy paceWEEK 10MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction lying with therabandDumbbell bent over rowWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle20km More in Fitness Cycling Beginner - 28km in 11 weeks More: FitnessGetting Started advertisement Get a quote Selfmed - the one with the apple Momentum - save up to 35% on healthcare Medihelp - quality, affordable medical scheme cover advertisement Read Health24’s Comments Policy Comment on this story 0 comments Add your comment Thank you, your comment has been submitted. 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0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Beginner; Men & Women Where: Outdoors or in the gym. Components: Cardio (cycling), resistance exercises & stretches Weeks: 10 Sessions per week: 4 x Cycling; 2 x Resistance training. At completion: You will be able to cycle 20km at an easy pace.WEEK 1MondayFull body stretchCycle 20 min at moderate intensityTuesdayLower body stretchBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Seated shoulder press WednesdayQuick stretchCycle 30min at moderate intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchCycle 20 min at moderate intensitySaturdayQuick stretchCycle 30 min at an easy paceWEEK 2MondayFull body stretchCycle for 20 min at moderate IntensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchCycle 30 min at a moderate intensityThursdayFull body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAbduction (lying) with therabandFridayLower body stretchCycle 20 min at a moderate intensitySaturdayQuick stretchCycle 30 min at an easy paceWEEK 3MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sBicep curls with dumbbellsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Abdominal curlsWednesdayQuick stretchCycle 40 min at moderate intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 4MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAdduction lying with theraband WednesdayQuick stretchCycle 40 min at moderate IntensityThursdayFull body stretchPecs with band/dumbbellsBack exercise on all 4sBoxing abs exerciseBicep reverse curlStep ups with dumbbellsHamstring curlsToe raisesAdduction (lying) with small ballBackward straight leg raiseFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 5MondayFull body stretchCycle 30 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandStep ups with dumbbells WednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlBackward straight leg raiseToe raisesAdduction (lying) with small ballBack exercise on all 4sStep ups with dumbbellsFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 40 min at an easy paceWEEK 6MondayFull body stretchCycle 40 minTuesdayLower body stretchAdduction (lying)Seated shoulder pressBack exercise on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensionsWednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 50 min at an easy paceWEEK 7MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunchesTricep extension using both handsOutside forearmSquat/lunge combo with dumbbellsStanding side leg liftsAdduction lying with therabandWednesdayQuick stretchCycle 20 min at high intensityThursdayFull body stretchDumbbell bent over rowDumbbell flyAbs with small ballBicep reverse curlPelvic bridgingStanding side leg liftStanding calf raisesAbduction (lying) with therabandFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 50 min at an easy paceWEEK 8MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchSeated shoulder pressBack exercise on all 4sAbdominal curlsInside forearmFront and rear dumbbell lungeStanding front leg extensionsAdduction (lying)Tricep kickbacksWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sWall push-upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying)FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 60 min at an easy paceWEEK 9MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction lying with therabandWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle 60 min at an easy paceWEEK 10MondayFull body stretchCycle 40 min at moderate intensityTuesdayLower body stretchDumbbell front shoulder raiseOblique crunches with ballTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction lying with therabandDumbbell bent over rowWednesdayQuick stretchCycle 30 min at high intensityThursdayFull body stretchBack exercise on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchCycle 30 min at moderate intensitySaturdayQuick stretchCycle20km More in Fitness Cycling Beginner - 28km in 11 weeks More: FitnessGetting Started