Targets: Quads, core
Do: Work your way down from 8 counts on the saddle and 8 counts off to 6, 4 and 2 and then back up to 8.
(a) Plug yourself into some high-tempo music and adjust the cycle resistance to 50%.
(b) Pedal in time with the beat for 8 counts, then, using your quads to lift you out of the seat and core to keep you balanced, stand and pedal for 8. Repeat for 6...
Targets: Glutes, core, abs, quads, hamstrings
Do: 30 secs, then a
15-sec recovery ride
(a) Still pedalling to the beat, with your hands on the handlebars, use your quads to lift you out of the saddle.
(b) Lower into a squat, hovering above the saddle, and keep pedalling with no bounce so your upper body remains static. Keep that core engaged.
Targets: Arms, chest, core Do: Do 8 counts, then work down to 6, 4 and 2, with 15-sec sprints in between
(a) Stay out of the saddle and set the resistance to 50%.
(b) Extending your body forwards from the hips, lower your chest to the handlebars and hold there for 8 beats, keeping your core engaged and your elbows tucked into your waist. Push yourself back up, then repeat.
Targets: Glutes, core, quads, calves, hamstrings Do: 30 secs forwards, then a 15-sec backwards sprint (a) Turn the resistance up as high as you can – so you can only just push the pedals. (b) When your 30-sec slog is over, pedal backwards as fast as you can for 15 secs. This one’s a killer.
Do: As many reps as you can in 60 secs
(a) Lying on the floor behind the bike with your bum as close to the frame as possible, lift your feet up to rest on the saddle.
(b) Engaging your core, curl up to bring your chest towards your knees while focusing on using those stomach muscles. Prepare to hurt come morning.
THE EXPERT Who: Naomi White, instructor at Boom Cycle