6 Beginner Strength Training Exercises For Cyclists

[@gcn]

Do you train off the bike? Let us know in the comments below! 👇

[@bkmontgomery]

Body-weight exercises like this can be amazing. I used to do 15 mins of this stuff every morning when I was in the best shape of my life. I stopped for some reason and now I’m definitely NOT in the best shape of my life 🤔

[@wspmjw]

I do a total gym workout 4 days per week (2 upper body, 2 lower body) and a body weightHIT workout on day 3.

[@MikeCappiello]

I do crossfit 4 times per week. All six of these exercises are done at one time or another as part of the warm up. The glute-hamstring exercise is a variation of the one that we have been doing... I like yours better and will be incorporating it into our workout. Thanks

[@chrisd5986]

Sure do, I do rucking and full body weight training 3-5 days a week on top of my training plan. Heavy training in off season, low reps night weight, and light training during racing, high reps low weight

[@bobfrode]

yes! its important to do something else than just cycling. Im 50 and my garmin tells me im in the top 5% for my age 😄

[@richardhaselwood9478]

Thanks for showing a bunch of exercises that don't require equipment or weights. Makes it easier for many of us, as well as cheaper :)

[@gcn]

Hope you found it helpful!

[@richardhaselwood9478]

@@gcn Very. Especially since I've been urged to do more resistance training, and don't have much access to a gym. Thanks again guys.

[@francescobredemeyer6077]

And if you do these exercises more slowly, then you get more of a burn and recruit more muscle fibers in less time!

[@southwestlegends6912]

Teacher’s pet for sure

[@tonycrabtree3416]

and buying cheap dumbbells to add minimal amount of weight to these exercises and can use those for arms and shoulders.

[@marks4471]

I ride about 120-150 miles/week, and I went to the gym 2 weeks ago. I did 4 sets of 10 reps of squats, and the same for deadlifts. My legs were sore for 4 days!!! I thought that because I ride all the time, my leg muscles would be fine! Different exercises use your muscles in different ways.

[@RealMTBAddict]

Doctors now say we shouldn't do squats, only low weight squats.

[@santiagobenites]

You know that it's a difficult routine when you can feel pain just from watching Hank suffer through it! Great content, GCN.

[@bonperal]

I try to hit the gym 2-3 times per week and ride 3 time per week. Full body/abs. The hard part is figuring out how to include leg workouts. I was surprised at how weak my legs were even though I've been riding for years. Another issue is not over training. I guess it doesn't help matters that I'm 68 years old.

[@chicagoan]

I try to work in one leg day opposite from on bike workout days (in season, and 2 in the off-season). Depends how much you are riding though. I find sticking this before more endurance focused days works well since it's very different activation of the muscles and does not heavily impact my ability for endurance type rides. Can also just save it for off-season. Weight training matters substantially more the older you are since muscles begin to degrade starting around 40.

[@francescobredemeyer6077]

You sir are an inspiration to younger people such as myself (I'm 42 by the way)! Still getting after it with all that experience, I can only find time to hit the gym 1-2 times a week. I still ride 4-5 days a week. The fact that you can still isolate your weak points is very telling that you take your fitness pretty seriously! I find that if I do a serious leg work out (side lunges, Hindu squats, walking lunges and jumping squats) then I can do a recovery/slow ride the day after, but the after next is used completely for recovery (rest day)! Hope this helps and thank you for being an inspiration. Great things await 💪

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@Nolaughingmatter23]

Find Farmers walks tremendous and cables. Seem great for injury prevention.

[@FacesandSpacesStowmarket]

Been hitting the gym last summer and since Jan this year, I am sore all of the time and put this down to my age of 63 years, I have noticed good improvments in out of the saddle cycling (hills) but I wish I could loose the soreness. Good on you 68er, do you have the same problem or take supplements ? someone told me to up the protein.

[@nalissa77]

That’s great! I would like more of these strength training videos if possible.

[@gcn]

Amazing to hear, we have a few more over on our dedicated training channel at kzbin.info

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@crbondur]

These are all great stability and mobility exercises, excellent on their own for beginners and as a warm-up for when you're in the gym getting ready to lift.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@wvnovello]

Bench, dip, squat, deadlift, clean, row:) compound lifts are the most bang for the buck.

[@adamglow7132]

AMEN!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@RealMTBAddict]

None affect cycling lol

[@jackharley8564]

@@RealMTBAddictdeadlift and squat definitely help cycling. Most pros incorporate those lifts into their training.

[@RealMTBAddict]

@@jackharley8564 If they do they are using light weights and higher reps for endurance training. Heavy weights is like kryptonite for bikers and runners. I do leg presses, 10 sets and the benefits are questionable for biking.

[@celsobarros2229]

All these exercises are for 3 things in cycling. Legs exercises for upstroke and downstroke pedal movement. Planks give you the ability to ride on your handlebar drops comfortably, do quick acceleration and explosive sprints.

[@sysux593593]

Just starting with Road bike - this channel has all you need! Thanks !!

[@andrewchow6357]

Started using the rowing machine in the gym- great way to strengthen your core

[@gcn]

Keep it up!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@frazergoodwin4945]

Watched Dylan Johnson clips on the importance of strength training and got my own basic squat rack just before the first lockdown. His review of the science shows low rep high weight being preferable to body weight training - especially for "older" (+40, wait HOW young?!?) cyclists. Now do daily maintenance routine plus at least weekly good workout.

[@CyclingChefDiane]

This video is aimed at beginners, and, anything high weight comes with risk of injury. You must perfect squat technique (using bodyweight) before bearing weight.

[@frazergoodwin4945]

@@CyclingChefDiane Doesn't change the science though so even these beginners should be advised to work towards high load low rep sessions after gaining "muscle memory" of good form from body weight reps...

[@chicagoan]

@@frazergoodwin4945 Agreed. This video is fine for learning the basics but the range they're working in is not good for cycling.

[@aleq]

Even Dylan was saying start with higher reps and low weight and progress towards low reps and heavier weight. I would like to see follow up progression videos.

[@francescobredemeyer6077]

Do these exercises more slowly and it equates to higher weight volume

[@rideitmtb]

I find 2 or 3 sets of bodyweight squats for 20 reps with a deep pause are awesome if you have no weights. Dead-bugs are also a very good exercise to strengthen the core and hip flexors for cycling!

[@frann3217]

Thank you! This will help us all cyclist strengthen our muscles, avoid injury and above all, prepare us for our next bike ride. Cheers!

[@JoeBackward53]

This is good stuff. I engaged a trainer who taught me to make circuits of three of these exercises, and go through each circuit three times before changing to another circuit of different three exercises. A session at the gym (or wherever) is three times three times three: three circuits of three exercises repeated three times. Twice each week if you can find the time. And, body weight work is great. Nothing to drop on your foot or put away when you're done.

[@admirosmankovic1065]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@charliebamford2807]

Very informative video. Well paced, right duration. The fitness instructors are intimidatingly fit!

[@gcn]

Hope you found it useful

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@r.massattack4052]

Hank, it's just after 2am here in Las Vegas and I'm getting an alert! Lol. I do full body HIIT workouts early in the morning with power block dumbbells and then my GCN workouts mostly after work. Great Job of how GCN mixes up there videos. Great Job GCN Team

[@gcn]

Keep it up!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@sueregan2890]

Hank is wearing a nice pair of Running Shoes the routine would be a lot more stable with flat soled bike shoes .A base for more power to be put through Giro vibrams would be good. Great video thanks for posting.Steve.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@dthornew]

Excellent, informative video with no product plugs 😜. I’m a keen fan of cross-training (strength, rowing, running) and am always looking for new exercises to spice it up. Thanks.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@chyap-bp2oy]

These are 6 quick and easy to follow core strength training for time crunched people looking to improve on their cycling. Thanks for sharing! Will definitely be doing these while WFH.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@timanness5644]

Please continue this series

[@justinf1343]

Great exercises, however, for a really quick posterior chain exercise that targets a huge number of muscle groups, I’d recommend kettle bell swings. Cycling by its very nature is pretty much quad dominant. Hence the reason why posterior chain strength training is super important. You can also do some squats using the KB. If you want to do barbell weights, then that’s even better, but a set of KBs mean you can do it easily at home in your spare room.

[@NoahisFast]

Thank you i needed this for an up coming friendly Crit race , and its my first race 😁😁

[@running4fun863]

Thanks so much for these amazing exercises. I have been doing some but I am so glad to see that I have been doing it properly.

[@stefanosinguaroli7615]

Great and easy workout exercices ..which I did already try today…and for sure use again for my weekly routine..👍🏻🔝

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@SolironBrightwoode]

More of this "off the bike" cross training would be great.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@pincob9378]

Exactly what i need for the off-season

[@AwwSweet]

Previous video from Carl was one of my favourite and exercises were very effective. This one didn't disappoint aswell. Very useful exercises, I can tell, that my personal trainer gives me almost a half if not most of these exercises. And here You get them for free! Mad respect to Stanza fitness.

[@francisrizon2149]

These exercises will help a lot ❤Thank you ❤

[@mikea7174]

Totally going to commit myself. Thanks Hank!

[@saddleweary5760]

i do the bear crawl stretch after crashing, I also like the hopping on one foot stretch, even the vocal cord stretch helps

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@252Scooby]

Good informative video , for me using a 45kg barbell for over a year doing lunges & squats has made a difference in terms of short high watt outputs to get quite a few Kom’s , I would also recommend dont skip arm day just to balance things out a little

[@francescobredemeyer6077]

Working on the core muscles will also make you more stable in ALL aspects of life

[@252Scooby]

@@francescobredemeyer6077 yes good point and it has for my balance In work etc ,a real difference for the better thanks

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@252Scooby]

@@chapletgymworkout that’s for the info but I don’t like eggs at all so I have other foods . Would you know if 3 mini 25 mins workouts in a day or 1 large workout which would be more effective as I do the 3 minis but I should try the longer ones ?

[@chapletgymworkout]

It depends on your strength but if you want to get growth faster try longer once but if you a beginner you can start small once so you can be use to it but what is your goal?

[@carlosdeno]

The comment injury prevention is absolutely spot on, stretching alone is massive.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@freddiedelossantos9482]

Perfect video for someone like me that struggling to dismount a bike.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@williamwallaceg2627]

More of that would be great. Cross training and off day workouts are essential

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@jordywilliams]

Squat, Deadlift, Press, Row, Pullups, Chins fixed the list

[@t.w.5282]

Every commentator's challenge.Thank you Hank for your effort. I think core fitness is one of the most important thing in cycling. (next to pedalling of course)

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@peterleffler2062]

Thank you. Nice to have some free pointers towards basic exercises I can do at home in the knowledge that they will help.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@AMPJ08]

Excellent. I would even say also exercises to come back into cycling after an injury that kept you off during several weeks.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@kpwiley52]

The bear crawl is a great exercise for after a long night at the pub!! :)

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@SF_Native]

More videos with Abby please. Purely for technique and training research obviously.

[@adamxlr2010hotmail]

Obviously lol ..Best legs I think I've ever seen

[@mikenorman2634]

Thanks thsi seems to be good work a 63 year old with a knee replacement one side and a trauma torn achilles repair on the other side. BAlanced help Namaste

[@johanlelan4230]

Great! Save this video on my youtube playlist "for winter exercices". thanks a lot ;)

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@lionelhutz3170]

It would be great if we could have a video on how to incorporate strength training into a cycling training plan. This workout is quite leg-intensive so it would ideally be done before a rest day or easy day.

[@chicagoan]

Best done in the off-season and with weight around 80% of max in 4-6 rep range. You want to avoid hypertrophy which is the range they're working in since this is too close to cycling and will offer very little benefit. Better off just cycling more than doing any of these leg exercises. Check Dylan Johnson's videos for this. GCN doesn't capture this at all.

[@jjjensen9493]

I've experimented with doing after a my last hard interval day( Intervals ride in morning than evening strength or strength in morning, hard/endurance ride in evening) than next day is active recovery. I've also tried strength on easy/active recovery's days. Because I'm a cyclist like to do some intervals, I literally F*** my self over when doing heavy strength on easy days. need that recoup man, otherwise your knackered... That's my experience. And by the way I keep my sets in the 3-5 x ( 4-6 reps) Squat, Dead Lift, Leg Press, etc. The other solution is to really focus on this stuff in the off season while your cycling takes a back seat. PS: light core work like Pilates does wonders on rest/active recovery days, not too leg intensive.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@damiansuperville4631]

Excellent information & application!!

[@gcn]

Glad it was helpful!

[@VeloNippon]

Beautiful collection of exercises and easy to follow. To improve hill climbing my off the bike recommendation is stairs workout.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@raoufkz8323]

Such an awesome wod 💪🏻 thank you

[@nickrobinson2023]

Thank you very much. Will practice every day. ✌✌

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@ChangeTomorrow]

Excellent presentation! A great workout for alternate riding days. Keep them coming. Thanks

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@andreemurray7039]

Very helpful hank the tank

[@herbertjohnson2886]

Awesome pointers!

[@Bathi666]

Great video mate as always. You folks rock!

[@martinfahrni5677]

Thank you, I appreciate advice from beautiful people.

[@aleq]

Nice! An intermediate and advanced follow up would be greatly appreciated.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@nateisright]

Creators: this is how to make a workout video. Chapeau!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@raymondkarlsson9794]

Thanks! Great new exercises to enjoy.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@paragmehta7240]

Nice video...Any of the spinal extensions would be a necessary and great add on to this set of exercises...given that most cyclists tend to bend forward and overuse their flexor, a low weight deadift or simple backward bindings would be needed.

[@sggaming1112]

so use full thank you from Bhutan😊😊😊

[@jassaljs]

This was a good idea! Thanks for sharing 🙏

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@acanfield87]

Good exercises. I think we cyclists also need to include more upper-body workouts to improve stability and reduce fatigue on the bike (and for overall conditioning).

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@r__b6095]

Step 1, step forward. Step 2, step back. Very efficient.

[@stephencharles6932]

Oh really good, well explained, well paced and well, well tough! ooomph.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@charleneedwards7926]

This is great, to aid my recovery after gallbladder surgery 👍 not too strenuous

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@dewidavies7995]

Thanks 😊

[@jameslee-pevenhull5087]

As soon as she called the Abdominals 'the core', I switched off. Roman chair hyperextensions. Leg extensions. Stair climber machine with backpack.

[@bdgrph]

the hips don't lie Hank :)

[@CAIrondad]

Love this!!

[@rauelfarley]

Great, thanks.

[@steve24550]

Excellent. Thx.

[@charlesriley23]

Cool Show!

[@Cycle774]

Good job, Hank!

[@chapletgymworkout]

Amazing workout keep it up thanks for sharing

[@Afianzblusukan]

thanks for the info hope it's useful

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@melaniamonicacraciun9900]

Keep calm fans & love pushing pedals, cycling makes life worth living, you can bet on it guys

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease..

[@gogovitch66]

great, thx 4 the reminder ;)

[@instrumentalsax]

Great video.

[@senior_chief1319]

Excellent! Thank you.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@patrickflanagan8008]

Excellent stuff, thank you for this.

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease.

[@Demy1970]

I would also do narrow squats with knees going forward like your on your bike

[@naughtiusmaximus1811]

Great Gama!!

[@Vinch22]

That bear crawl at the end

[@albertobonolamaravilla2531]

I like your comodo dragón style. 😁👍 jaja, cheers from Oaxaca, México

[@gilangnotes]

Thanks

[@hk3955]

thankyou now i'm better

[@pina7352]

Love the lol from you guys

[@flanerpete2040]

Good stuff, thanks!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@HappyWifeLife7]

Great! Please do a real-time video

[@TwoWheelerSparky]

I like how you left the giggling in. "Is this guy really watching me twerk?" :)

[@jacks23sparrow]

Tnx frds 🎉

[@alisontriathlonlover]

Thanks for sharing 👍

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@philipjamesparsons]

I am still very sceptical about using strength training to improve endurance cycling performance. It is very difficult to program cycle training with strength training and not burn out. Especially if primarily targeting the legs with squat variants, using weights or otherwise. That said, I do use weights myself, presses, deadlifts and squats. Combined with cycling they make me feel healthier; but not a faster cyclist.

[@pierrex3226]

The science / research clearly shows cyclists should do strength training, lifting heavy. Although i think every piece of research ends up saying everyone should be lifting heavy, no matter the age.

[@philipjamesparsons]

@@pierrex3226 I do agree that cycling and strength training is a good combination, in terms of health benefits, that is why I do it. However, I am not sure it is a good way to make a cyclist faster, track sprinters excluded. Lifting heavy is intense and burns recovery matches fast. Trying to combine heavy lifting with endurance cycle training could easily cause overtraining. I'd probably opt for on bike, force training like 40/20 intervals, overgeared stuff and hill repeats, if I was training purely to be a better cyclist.

[@pierrex3226]

@@philipjamesparsons Dylan Johnson has a nice video on the topic where he's reviewed some of the research, which seems to boil down to "lift heavy"

[@chicagoan]

@@pierrex3226 In fact they say lifting heavy is more important the older you are since muscle degradation begins around 40 years old.

[@hectorkidds9840]

Even if lifting doesn't make you faster, it should make you more durable, helping prevent injury, and getting injured certainly doesn't make you faster!

[@52397jones]

Nice video

[@mordudelatechno]

Great video but I have one question for you… 0:16 WHAT ARE THOSE?!… What Are Those?!

[@Junaydeprem]

My knees are hurting just looking at Hank do those

[@albandb9366]

Nice 1

[@Ruggine85]

Based on my experience and injuries, it’s a wise idea to perform squats with proper shoes or barefoot. Squatting with running/normal shoes can cause a lot of damage to ankles, knees and back

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@jamarguy]

I needed strength 💪 for more speeds.

[@KevinMoore5q]

🇺🇸 Thanks need all the help I can get..Cheers!!

[@chapletgymworkout]

This workout is healthy and amazing too but i have to tell you grow more and healthy why eaten well because having nice diet helps much in your fitness journey like 70% diet and 30% workouts but you may ask why saying about food because am into fitness too so stay connected. Stay healthy Egg yolks are high in cholesterol and nutrients like vitamins, minerals, and healthy fats. Eating only egg whites to avoid the cholesterol from the yolk may only be necessary for people at an elevated risk of heart disease

[@bliss303]

How long is recommended to do the Shoulder Tap Planks? And how many reps for the Glute Hamstring March? Watched those bits a few times but it wasn't mentioned