I've been experimenting with adding short bodyweight sessions on rest days and low-volume weeks, and I wanted to share the routine I've been using — and hear whether others do something similar.
The idea is simple: a 5-move circuit that takes just 10 minutes, no equipment needed. It's been useful on days when I'm too pressed for time (or legs too cooked) for a proper ride, but I still want to do something.
Here's how it works:
Start with a 2-minute warm-up light jogging in place, arm circles, lateral shuffles, and a few jumping jacks to get the blood moving.
Then go through these five moves, each for 45 seconds with 15 seconds rest between:
1. Jumping Jacks – gets the heart rate up fast
2. Wall Sit – brutal on the quads, very relevant for cyclists
3. Push-Ups – upper body and core
4. Ab Crunches – core stability
5. Step-Ups – mimics pedalling engagement in the glutes and legs
Finish with 2-3 minutes of stretching hamstrings, quads, shoulders. If you've got more time or energy, a second round takes it to around 20 minutes. For cycling specifically, I've found the wall sits and step-ups complement leg endurance reasonably well. The core work also seems to help with holding position on longer rides.
Curious what others think — do you incorporate any bodyweight or cross-training into your routine? Is this kind of thing worth doing on recovery days, or do you prefer full rest? Would love to hear how others approach it.
The idea is simple: a 5-move circuit that takes just 10 minutes, no equipment needed. It's been useful on days when I'm too pressed for time (or legs too cooked) for a proper ride, but I still want to do something.
Here's how it works:
Start with a 2-minute warm-up light jogging in place, arm circles, lateral shuffles, and a few jumping jacks to get the blood moving.
Then go through these five moves, each for 45 seconds with 15 seconds rest between:
1. Jumping Jacks – gets the heart rate up fast
2. Wall Sit – brutal on the quads, very relevant for cyclists
3. Push-Ups – upper body and core
4. Ab Crunches – core stability
5. Step-Ups – mimics pedalling engagement in the glutes and legs
Finish with 2-3 minutes of stretching hamstrings, quads, shoulders. If you've got more time or energy, a second round takes it to around 20 minutes. For cycling specifically, I've found the wall sits and step-ups complement leg endurance reasonably well. The core work also seems to help with holding position on longer rides.
Curious what others think — do you incorporate any bodyweight or cross-training into your routine? Is this kind of thing worth doing on recovery days, or do you prefer full rest? Would love to hear how others approach it.
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