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WINTER TRAINING

The aim of this circuit is to produce an all round work out for your body. Winter training is really all about building a decent base level of fitness ready for spring speed and power training. Combining this circuit carried out two or three times a week with a long weekend ride will help improve and maintain the required base fitness.
 

THE CIRCUIT

Warm up 10 minutes on the turbo trainer in an easy gear
4 Chin ups
15 Burpees or squat thrusts
20 Sit ups
15 Press ups
24 Fast body weight squats
2 mins cycling on turbo trainer fast pace 100rpm+
10 step ups with 5kg dumb bells or barbell
10 Feet elevated press ups
20 lunges on each leg
24 Bench dips
2 min fast cycling 100+rpm.

Repeat all exercise once more and finish with 10 min cool down on the cycle trainer and stretching exercises.

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