Bike Your Butt Off: 12 Miles Tour & Tone

by Andrea Metcalf

Bike Your Butt Off: 12 Miles Tour & Tone

If you truly want to be a well-rounded cyclist, you've got to do more than spin your wheels. Today you'll ride, crunch, squat, plank, "swim," and stretch. Yeah, we think we covered just about everything. 

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Bike Your Butt Off: 12 Miles Tour & Tone
by Andrea Metcalf
21 EXERCISES
Exercise_stationarybike_256x144
Stationary Bike
Ride for 5 miles; you can also bike outdoors
Start
Swiss Ball Glute Bridge
15 reps; 3 sets
Start
Resistance Band Hip Raise
15 reps; 3 sets
Start
Lying Hip Extension
15 reps on each leg; 3 sets
Start
Clam
15 reps on each leg; 3 sets
Start
Two-point Bridge
15 reps on each side; 3 sets
Moster-walk-1
Monster Walk
15 reps; 3 sets
Start
Swimming
Perform for 1 minute
Start
Wall-ups
Perform 10-12 reps
Start
Side Bridge
15 reps on each side; 3 sets
007_balance_ball_back_extension
Balance Ball Oblique Back Extension
15 reps; 3 sets
Start
Pigeon Stretch
Hold for 10-30 seconds
Start
Pretzel Stretch
Hold for 10-30 seconds
Foam-rolling-hamstrings
Foam-rolling Hamstrings
Roll for 10-30 seconds
Start
Seated Glute Stretch/ Sciatic Stretch
Hold for 10-30 seconds
Foam-rolling-buttocks
Foam-rolling Buttocks
Roll for 10-30 seconds
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Crossover Leg Stretch
Hold for 10-30 seconds
Start
Instep Lunge Stretch
Hold for 10-30 seconds
Quadricep-stretch
Quadriceps Stretch
Hold for 10-30 seconds
Start
Leg Swing Stretch
Hold for 10-30 seconds
Start
Cat Cow Stretch
Perform 3-5 reps
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