If you are limited on time or travelling without your bike then you can squeeze in an effective workout simply by doing Burpees — they are an excellent way to improve your core strength which will, over time, help you ride faster and stronger
Burpees work your muscles, your lungs and they burn a ton of calories, making them a great exercise when you don’t have a lot of time or your bike. The basic burpee entails going from push-up position to a jump and back to a push-up position again. This exercise is so tough that performing about 10 fast-paced reps is just as effective as a 30-second all-out sprint on the bike.
Once you have cracked the basic burpee you can add in some additional moves to increase your core strength further. Here are a couple of examples but feel free to add your own variations
1) Basic Burpee with 90 degree turn, as you jump up rotate 90 degrees before landing, do this to the left, then back to centre, then to the right and finally back to centre.
2) Basic Burpee with body crunch, as you jump bring your knees up to your chest.
3) Basic Burpee clap hands, as jump lift your arms above your head and clap your hands.
Try to do 4 reps of 10 burpees with 30 second of rest between each rep.
The burpee involves a degree of agility, balance, coordination, and total body strength making it an excellent core strength exercise. As we all know, but not all of us practise our core stability exercises, adding such strength work to your fitness routine can go a long way toward helping you ride faster and stronger for longer.
Comments are closed.