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Cycling
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CYCLING:
Beginner - 28km in 11 weeks
WEEK
1
2
3
4
5
6
7
8
9
10
11
Monday
Full body stretch
Cycle
40 MIN
MODERATE INTENSITY
Seated shoulder press
SETS: 1
REPS: 12
Back exercise on all 4s
SETS: 1
REPS: 12
Tricep kickbacks
SETS: 1
REPS: 12
Abdominal curls
SETS: 1
REPS: 12
Front and rear dumbbell lunge
SETS: 2
REPS: 12
Adduction (lying)
SETS: 1
REPS: 12
Inside forearm
SETS: 1
REPS: 12
Standing front leg extensions
SETS: 1
REPS: 12
Wednesday
Full body stretch
Cycle
30 MIN
HIGH INTENSITY
Thursday
Full body stretch
Cycle
30 MIN
MODERATE INTENSITY
Wall push-ups
SETS: 1
REPS: 12
Back exercise on all 4s
SETS: 1
REPS: 12
Abdominal curls
SETS: 2
REPS: 12
Bicep curls with dumbbells
SETS: 1
REPS: 12
Front and rear dumbbell lunge
SETS: 2
REPS: 12
Hamstring curls
SETS: 1
REPS: 12
Calf raises
SETS: 1
REPS: 12
Abduction (lying)
SETS: 1
REPS: 12
Saturday
Full body stretch
Cycle
60 MIN
EASY
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