Master Personal Trainer                         

Road Bikers:  Start a Revolution // Strength.  Power.  Speed.

This workout is to strengthen the core and develop power in the glutes and thighs.

Equipment: Dumbbells

Women //  8lbs-20lbs

Men // 15lbs-30lbs

Frequency: Perform this workout 1-3 days a week

1 Quadruped Knee Circles

A Start in a quadruped position, hands directly beneath shoulders, knees beneath hips.


B Engage your core, lift left knee off the floor, and make large circles with your left knee, keeping back and hips level.NASMJA14_WKT02

Do 15 reps, then change directions; repeat with other leg.

2 BOSU Plank with Knee In

A Place BOSU flat-side down. Put both hands on dome, shoulder-width apart. Extend body into plank position.NASMJA14_WKT03

B Engage core and bring right knee forward to right elbow. Repeat 5 times.NASMJA14_WKT04

C Bring right knee forward and across body, to left elbow. Repeat 5 times.NASMJA14_WKT05

D Bring right knee forward and to the outside of right elbow. Repeat 5 times.NASMJA14_WKT06

Repeat the set with left leg.

3 Step-Ups with Leg Extension

A Use a 12- to 14-inch step (similar to the distance from one pedal to the other). Hold dumbbells in each hand and place right foot on the step.NASMJA14_WKT07

B Press into right foot and extend right leg, stepping up while extending left leg to the rear and engaging the glutes. Return to starting position.NASMJA14_WKT08

Do 15 reps with each leg.

4 Lunge Jumps

A Start in a stationary lunge position with right leg in front.NASMJA14_WKT09

B After lowering to the bottom of the lunge, explosively jump up, switching the lead leg in midair. Land and immediately repeat. One rep is completed after right leg is again the lead leg.NASMJA14_WKT10

Do 10 reps.

5 Flies on Ball

A Begin in supine position, with stability ball under upper back. Rest head gently back, and engage glutes; come to a tabletop position. Holding medium-weight dumbbells, extend your arms directly above your chest.NASMJA14_WKT11

B Open arms out to sides, then return to start position, maintaining slight bend at elbows.NASMJA14_WKT12

Do 15 reps.

6 Romanian Deadlift

A Stand with feet hip-width apart. Hold dumbbells or a barbell, arms extended.NASMJA14_WKT13

B Hinge forward at the hips, keeping back perfectly flat, and lower weight toward floor. Engage glutes and return to standing position.NASMJA14_WKT14

Do 15 reps.

7 Alternating Triceps Extension with Single-Leg Balance

A Hold the double-handle attachments on a cable set to waist-high position; balance on one foot. Keep elbows close to sides, with a 90-degree bend at the elbow.NASMJA14_WKT15

B Straighten one arm. While returning that arm to a 90-degree bend, straighten the other arm.NASMJA14_WKT16

Do 10 reps; switch balance leg halfway through.

8 Curtsy Lunges

A Hold a dumbbell in each hand. Balance on left foot.NASMJA14_WKT17

B Bend left leg until thigh is parallel to the floor; reach right foot behind and across body as though doing a deep curtsy. Return to “A” position.NASMJA14_WKT18

Do 15 reps with each leg.

9 Lawn Mowers

A Set a cable pulley to the lowest height setting. Stand with left leg forward, right leg behind, both knees slightly bent and hips facing the pulley. Hold the pulley handle in right hand, arm extended toward pulley.NASMJA14_WKT19

B Engage core and pull back and up, finishing the movement with elbow high and to the back, hand near right shoulder. While pulling, pivot on back (right) foot.NASMJA14_WKT20

Do 15 reps on each side.

Taken from NASM’s The Training Edge