All you need is 20 minutes, a set of weights, and some motivation. 💪
will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]Perform each move below for 1 minute, resting for 20 seconds between each exercise. Repeat the circuit 2 times. You’ll need a mat and two dumbbells . Each exercise is demonstrated by Clayton so you can learn proper form.Start standing with feet hip-width apart. Hinge at hips to lower hands to ground and walk them out in front of you to a high plank position.
To make it harder: Add a downward dog after the push-up. From high plank, align wrists under shoulders. Engage your core and lift hips up and back to come into an inverted V. Return to plank position, then continue into hip opener.Grab two weights and lie faceup on a mat. Plant feet and raise glutes off the ground in bridge position, keeping core engaged and shoulders planted. With palms facing toes, press the weights straight up over your chest.
To make it harder, press back up without going to your knees as you jump your feet back into a deep squat and jump right back up, landing on the balls of your feet.Lie faceup on a mat with a weight in each hand. With hands in a neutral grip , press dumbbells up directly over your chest. On the inhale, bend elbows to lower weights to chest. On the exhale, press the weights straight up over chest to return to starting position. Repeat.Grab two weights and lie faceup on a mat.
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