Bicycle Workout at Home Without Equipment

Bicycle Workout at Home Without Equipment

Lunges - Bicycle Exercises

One of the biggest concerns I have seen in purchasing a folding bike is that people do not want to carry it upstairs. Instead people warn that if you do not live on the ground floor or have an elevator to take you up to your floor you better not purchase a folding bike because it is too heavy to go up the stairs.

I counter that argument with my belief that one of the reasons people buy a folding bike is not only because of the convenience but also because they can get some exercise in the process of commuting. So, why not take it a step further and do some exercises that will help make your biking experience even better?

These exercises are tuned specifically for cyclists.

First, we need to start with some warm up exercises. These will help to prepare your muscles for the main course of exercises. They help to stretch the muscles to make them more pliable. They help to get the muscles and joints ready for the exercises thereby preventing injury from doing something from a cold start.

Head on over to my Bicycle Warm Up Exercise post before you begin this workout.

Now that you are warmed up I will show you a workout that only involves your own body weight. No need for a gym or any special equipment. So, it is free!!!

Squats

The primary muscles involved are the butt (gluteus maximus) and thigh (quardriceps).

This is a two count exercise, you will do 10 repetitions.

Plant your feet on the ground. Keep your feet slightly wider than shoulder-width. Straighten your back. Angle your feet slightly outward toward 10 and 2 o’clock, not straight ahead.

Bend your knees. Pretend as though you are going to sit back in a chair. Keep your heels on the ground. Pull in your abs. Keep your back straight in a neutral position throughout the exercise.

Lower yourself in a controlled manner. As you go down, push your hips back. Go as low as your body can while still keeping your shins vertical and your heels on the ground.

If you can, aim to lower yourself until your hips sink beneath your knees. If you are just starting out, you may not be flexible enough to go this low. Work your way up to this level.

Inhale as you lower.

Look forward as you squat to help keep your form correct.

Extend your arms straight forward to help your balance. This will also help you keep your shins vertical. (count 1)

From the lower position, push up off your heels and slowly rise up, balancing by leaning forward as necessary. Exhale as you rise. (count 2)

This is one repetition.

Do ten repetitions.

Wide Push ups

This is a two count exercise, you will do 10 repetitions.

Lower your body into a squatting position, placing your hands on the floor with your thumbs outside of your shoulders. Walk or kick your feet back so your body forms a straight line from your shoulders to your heels.

  • Lower your body until your chest touches the ground. Look forward as you do this so you are not trying to touch the ground by craning your neck. (count 1)
  • Push your body off the ground back into a push up position. (count 2)

This is one repetition.

Do ten repetitions.

Crunches

Crunches are used to target the abdominal muscles, which are part of your core muscles.

This is a two count exercise, you will do 10 repetitions.

To perform crunches, lie on your back with knees bent at a 90-degree angle and your hands across your chest.

  • Tighten you abdominal muscles and raise your head and neck until your shoulders are off the floor. (count 1)
  • Slowly return to the floor. (count 2)

This is one repetition.

Do this 10 times.

Lunges

The primary muscles involved are the butt (gluteus maximus) and thigh (quardriceps).

This is a four count exercise, you will do 10 repetitions.

Start in a standing position. Start by standing up straight with your feet hip-width apart and flat on the ground. Relax your shoulders and allow your shoulder blades to sink down towards your hips. Keep yourself in this position by flexing your abdominal muscles to keep your spine straight and stable.

Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance. Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.

Keep your back straight throughout a lunge exercise. This means you should try to keep your head upright while looking straight ahead; however, if you need to look down to ensure you’re in the right position, that’s okay.

Some people find it helpful to stare at a particular space on a wall (or another object) directly in front of them to help keep their balance.

Take a big step forward with your right leg. Place your right foot on the ground, heel first. Lean your body forward so that about 70% of your weight is on your front foot. Keep your back and upper body straight. Hold this position.

Lower your body until your right knee is at a 90-degree angle. While keeping your upper body and back straight, continue to move your body forward until your right upper leg (thigh) is parallel to the floor. You may need to bend your hips slightly to stay in this position, but keep your back straight.

Do not to move your right knee past your toes. Your right knee should be positioned directly above your right ankle.

Once in the lunge position, your left (back) knee should also form a 90-degree angle, but your lower leg (shin) will be parallel to the ground while your upper leg (thigh) will be perpendicular to the ground.

Due to the position you’re in, you will only be able to keep your left toes on the ground. Your left heel will lift off the ground as you lean forward. (count 1)

Push yourself upwards with your right foot. Use your right foot to push yourself upwards. Return your body to the position you started in, standing straight with your feet hip-width apart. (count 2)

Repeat the forward lunge with your left leg. (count 3)

Return your body to the position you started in, standing straight with your feet hip-width apart. (count 4)

This is one repetition.

Do ten repetitions

Chair dips

Chair dips are used to target your triceps muscles.

Find a chair or other piece of furniture that is stable and at about the height of your knees.

Face away from it and place your hands on it on either side of your body. Walk your feet out so that your butt has clearance from the chair.

  • Lower your body until your upper arms are parallel to the floor and you lower and upper arm form a 90 degree angle. (count 1)
  • Raise your body so that your arms are straight. (count 2)

That is one repetition.

Do ten repetitions.

Bicycles

Bicycles are used to target you abdominals and obliques.

This is a four count exercise, you will do 10 repetitions.

To do bicycles, lie on your back with knees bent at a 90-degree angle and your hands by your ears with your elbows up in the air.

  • Bring your right elbow toward your left knee while bringing your left knee toward your right elbow. (count 1)
  • Alternate by bringing your left elbow toward your right knee while bringing your right knee toward your left elbow. (count 2)

You should be making a motion like you would while bicycling with your feet.

This is one repetition.

Do ten repetitions.

8 Count Body Builders

The primary muscles involved are the thighs (quadriceps and hamstrings) and calves (gastrocnemius), butt (gluteus maximus) and hip flexors, lower (erector spinae) and upper back (latissimus), and with the push ups your chest (pectoralis major) and shoulders (deltoids).

Starting position is standing with your feet shoulder-width apart.

  • Lower your body into a squatting position, placing your hands on the floor in front of you. (count 1)
  • Kick your feet back so that you are in push-up position. (Beginners or those uncomfortable kicking their feet back can walk back into the push up position.) Use your hands to support your body. (count 2)
  • With one hop extend your legs out. (count 3)
  • With one hop bring your legs back in to the push up position. (count 4)
  • Lower your chest to the ground. (Doing push up). (count 5)
  • Push up. (count 6)
  • Kick your feet back into squatting position. (count 7)
  • Stand up. (count 8)

This is one repetition.

Do 5-10 repetitions.

Windmills

Windmills are used to stretch out your core muscles and your lower back.

This is a four count exercise, you will do 10 repetitions.

Start with your feet shoulder width apart, hands on hips, upper body bent forward at a 90-degree angle.

  • Swing your upper body to the left side, (count 1)
  • to the back, (count 2)
  • to the right side, (count 3)
  • and finally back to the front. (count 4)

This is one repetition.

After five repetitions reverse direction for another five repetitions for a total of ten repetitions.

Standing Calf Raises

This is a two count exercise, you will do 10 repetitions.

To work the calf muscles, stand up straight with your hands to the side and feet about eight inches apart.

  • Slowly rise up on your toes, lifting your heels off the floor. Hold for 5 seconds. (count 1)
  • Return to the start position. (count 2)

That is one repetition.

Do ten repetitions.

Wide Push ups

This is a two count exercise, you will do 10 repetitions.

Lower your body into a squatting position, placing your hands on the floor with your thumbs outside of your shoulders. Walk or kick your feet back so your body forms a straight line from your shoulders to your heels.

  • Lower your body until your chest touches the ground. Look forward as you do this so you are not trying to touch the ground by craning your neck. (count 1)
  • Push your body off the ground back into a push up position. (count 2)

This is one repetition.

Do ten repetitions.

Trunk Rotations

This is a four count exercise, you will do 10 repetitions.

Lie on your back with your legs straight up in the air, forming a 90 degree angle to the ground. Place your arms out perpendicular to your body. This will keep your upper body from moving when your legs go from one side to the other.

  • Keeping your legs straight maintaining a 90 degree angle to your body, lower them to the right side about six inches off the ground. (count 1)
  • Raise your legs back to the starting position. (count 2)
  • Keeping your legs straight maintaining a 90 degree angle to your body, lower them to the left side about six inches off the ground. (count 3)
  • Raise your legs back to the starting position. (count 4)

This is one repetition.

Repeat for 10 repetitions.

How was that for a workout? Do this workout two to three times a week for a couple of months then switch it up with another one of my workouts.

I plan to take photos of starting and ending positions, as well as, make a video on the entire workout. Depending on weather, I hope to get this done before the end of November 2018.

Thanks for your patience and understanding!!!

I am working on putting together my 30 minute body building working that can be done anywhere, anytime. I have already done these live on YouTube but I want to spell them out and make a more professional video of them just for you.

I am also putting together a workout using an exercise ball and dumbbells.

And, finally I will be putting together a workout that solves the problem or complaint by some that a folding bike is too heavy to carry up the stairs once a day as part of their commute.

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