If you are short of time these shorter workouts could be easily squeezed into your day. They should only take 15 to 20 minutes, including warm up and stretching. These are also ideal during your maintenance phase, as you focus on fine tuning your performance on the bike and just need to maintain your conditioning.

week 1

week 2

week 3

week 4

FOCUS TODAY IS ON TECHNIQUE PRACTICE MINDFUL MOVEMENT

Week 1 Day 1

Warm up

Walking Lunges x 10

Plank Walk Out x 10

Leg Raises x 10

Complete 10 to 15 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises.

Repeat

Single Leg Deadlifts

Press Ups

Goblet Squats

Bent Over Row

Stretch

ENSURE YOU INCREASE THE RESISTANCE A LITTLE EVERY WEEK

Week 2 Day 1

Warm up

Dead Bugs x 3 (single, single, double)

Renegade Row with press up x 5

Repeat

Complete 10 to 15 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises.

Repeat

Deadlifts

Kettlebell Swings

Bent Over Row Wide Grip

Bulgarian Squats

Bear Plank  till you drop!

Stretch

A GOOD PLAYLIST WILL HELP YOU SMASH THIS WORKOUT

Week 3 Day 1

Warm up

Plank Walk Out x 5

Alternate Reverse Lunges x 10

Leg Raises x 5

Complete 10 to 15 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises.

Repeat

Deadlifts

Press Ups

Goblet Squats

Bent Over Row (narrow)

Plank till your drop!

Stretch

A SHORTER BUT STILL INTENSIVE WORKOUT FOR YOUR REST WEEK

Week 4 Day 1

Warm up

Cycling Crunchies x 10

Skater Squats x 5 each leg

Get Ups x 5

To be done as a HIIT circuit with a 30 sec rest between each exercise. Complete as many reps as you can in 1 minute. 

Travelling Jump Squats

Tricep Dips

Scissor Kicks

Lying Flyes

Stretch

DOMS FROM DAY 1? ENSURE YOU HAVE PROTEIN POST WORKOUT

Week 1 Day 2

Warm up

Alternate Lateral lunges x 6

Burpees x 6

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Tricep Dips

Forward lunges (one leg each round)

Bicep curls

Front Plank with alternate leg lifts

Stretch

ENSURE YOU DON'T COMPROMISE QUALITY FOR QUANTITY

Week 2 Day 2

Warm up

Cycling Crunchies x 15

Bear Crawl x 5

Jump Squats

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Deadlifts

Shoulder Press

Skater Squats, one leg each round

Upright Row

Side plank with hip dips, until you drop!

Stretch

PROGRESSION IS THE KEY! IS IT TIME TO ADD SOME RESISTANCE?

Week 3 Day 2

Warm up

Russian Twists x 10

Alternate Single Leg Squats with Knee Lift x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Mountain Climbers

Press Ups

Leg Raises

Alternate Reverse Lunges

Side Plank till you drop! Each side

Stretch

THESE HIIT WORKOUTS HELP YOU BURN FAT THROUGH THE DAY

Week 4 Day 2

Warm up

Knee Thrusts x 10 each leg

Alternate Lateral Lunges x 16

Cobra x 10

To be done as a HIIT circuit with a 30 sec rest between each exercise. Complete as many reps as you can in 1 minute. 

Press Ups

Wide Squats (how low can you go?)

Dead Bugs

Bear Crawl

Stretch

ARE YOU DRINKING ENOUGH? AIM FOR 2 LITRES A DAY MINIMUM

Week 1 Day 3

Warm up

Body weight Parallel Squats x 10

Russian Twists with a weight x 10

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Plank Walks Outs

Press Ups

Kettlebell Reverse Lunges (one leg each round)

Wall Squat till you drop

Stretch

EARLY MORNING WORKOUT? GRAB A PROTIEN BREAKFAST SMOOTHIE POST WORKOUT

Week 2 Day 3

Warm up

Alternate Lateral Lunges x 10

Burpees x 5

Russian Twists x 10

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Kettlebell Swings

Press Ups

Glute Kickbacks

Superman/woman, one side each round, on knees or toes

Stretch

STAY CONSISTANT AND YOU WILL SEE RESULTS!

Week 3 Day 3

Warm up

Bridge Raises x 10

Mountain Climbers x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Split Jump Squats

Tricep dips

Single Leg Bridge (one leg each round)

Bear Crawl, 4 forward, 4 back

Stretch

YOUR REST WEEK IS TO ALLOW YOUR BODY TO FULLY ADAPT AND RECOVER

REST!!

This your rest week, so training duration and/or intensity is reduced. 

Instead of training today do something relaxing. Take a break from the training data.

If you feel you need to do something go for a walk or do a 15 to 30 minute session with the foam roller and do some stretches.

 
 
 
 

FOCUS TODAY IS ON TECHNIQUE PRACTICE MINDFUL MOVEMENT

Week 1 Day 1

As a circuit, complete 15 to 20 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Single Leg Deadlifts

Goblet Squats

Press Ups

Leg Raises

Bent Over Row

Alternate Lateral Lunges

Plank Walk Out

ENSURE YOU INCREASE THE RESISTANCE EVERY WEEK

Week 2 Day 1

As a circuit, complete 15 to 20 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Deadlifts

Renegade Row with press up

Kettlebell Swings

Bent Over Row Wide Grip

Dead Bugs

Bulgarian Squats

Bear Plank (straight arms, knees bent 90 degrees to hips, table top back) Hold for 1 min+

TODAY'S WORKOUT IS ABOUT QUALITY NOT QUANTITY

Week 3 Day 1

As a circuit, complete 15 to 20 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Deadlifts

Press Ups

Goblet Squats

Leg Raises

Bent Over Row

Alternate Reverse Lunges

Plank Walk Out

REDUCE THE REPS BUT INCREASE THE RESISTANCE

Week 4 Day 1

As a circuit, complete 10 to 15 repetitions of each exercise with enough resistance to feel challenging but still able to maintain good form. 30 seconds to 1 minute rest between exercises. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Deadlifts

Renegade Row with press up

Kettlebell Swings

Bent Over Row Wide Grip

Double Arm/Leg Dead Bugs

Alternate Lateral Lunges

Bear Plank (straight arms, knees bent 90 degrees to hips, table top back) Hold for 1 min+

GRAB A DRINK AND A TOWEL

YOU'RE GOING TO SWEAT!

Week 1 Day 2

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Burpees

Tricep Dips

Single Leg Bridge one side each round

Bicep curls

Walking Lunges

Russian Twists, with or without a medicine ball

Front Plank with alternate leg lifts. 1 min+

HOPE YOU HAD A GOOD BREAKFAST TODAY

Week 2 Day 2

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Jump Squats

Shoulder Press

Deadlifts

Cycling Crunchies

Skater Squats 20 seconds each leg

Upright Row

Side plank, one side on 1st and 2nd rounds, front plank on last circuit. All with hip dips (optional) hold 1 min+

A GOOD PLAYLIST WILL HELP YOU SMASH THIS WORKOUT

Week 3 Day 2

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Split Squat Jumps

Tricep Extensions

Back Squats 

Bicep curls

Walking Lunges

Russian Twists, with medicine ball (or alternative weight)

Front Plank with alternate leg lifts. 1 min+

A SHORTER BUT STILL INTENSIVE WORKOUT FOR YOUR REST WEEK

Week 4 Day 2

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Alternate Front Lunges

Shoulder Press

Single Leg Deadlifts

Cycling Crunchies

Skater Squats

Upright Row

Side plank, with hip dips. 1 min+