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VOL. 3, ISS. 11 | NOVEMBER 2017

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Movement
Cross Training

Cycle Core Conditioning

Do these moves to complement your time in the saddle.

By 
24Life
Indoor cycling is forever popular for its total sweat-fest fun. Riding is timed to the rhythm of some of the newest hits and the motivation of inspired instructors. But what do you do when you are off the bike? Train, lift and stretch, of course, so you can ride again soon!
This total-body, core-focused express workout is exactly what you need to complement your time in the saddle—give it a go pre- or post-class. Now, DJ get that playlist started because it’s time to ride. 
  • Perform each movement for 60 seconds, then rest for 30 seconds. 
  • Repeat each movement for three sets and then move to the next one without resting after the final set of each movement.

Inchworm Plank

  • Stand with your feet hip-width apart. 
  • Hinge forward to place your hands on the floor and walk them out until you are in a plank position. 
  • Then walk your hands backward toward your feet. Repeat for 60 seconds.​

Side-Lying Crunch and Knee Lift

  • Lie on your side with your elbow and forearm on a small bench or step. Stack your feet on top of each other.
  • Lift your hips into a side plank. 
  • Bring your top knee toward your chest, keeping your body long and strong. 
  • Straighten your top leg and return to side plank, then lower your hips to the ground to return to your starting position.
  • Repeat for 30 seconds on each side.​

Prone Lateral Leg Reach

  • Start in a plank position. Make sure your back is flat and your body creates a strong, straight line from head to toe. 
  • Lift your left foot off the ground and extend your left leg out to the side, reaching as far as you can to the 9 o’clock position. 
  • Return to the start position. Then reach your right leg to the 3 o’clock position. 
  • Return to the start position and repeat, alternating sides, for 60 seconds.​

Reverse Crunch

  • Lie on your back with your legs extended and your palms facing up. 
  • Engage your abs, keep your legs straight and your lower back pressed to the floor as you lift both legs to the ceiling, forming a 90-degree angle with your hips.
  • Keeping your back pressed to the floor, slowly lower your legs together until your feet are 6 inches above the floor. Repeat for 60 seconds.​

Swiss-Ball Supine Crunch With a Twist

  • Sit on a Swiss ball and walk your feet forward as you lean back, until the ball is supporting your lower back. 
  • Cross your arms over your chest and perform a crunch, bringing the opposite shoulder toward the opposite knee. 
  • Return to your starting position and repeat on the other side, alternating sides for 60 seconds at a slow pace.​

Kneeling Medicine-Ball Rainbow Bend

  • Kneel on the floor with your spine tall. 
  • Pick up a medicine ball with both hands and lift it overhead to start.
  • Imagine you’re painting a rainbow with the ball, lifting it from one side up and overhead and then down to the other side. 
  • As you move, your trunk will bend and you’ll drive your hips away from the ball. Repeat for 60 seconds.​
Videography: Mark Kuroda, 
kurodastudios.com
Hair and Make-up: Mia Delina Escobar
Models: Sherri Mikus, Hakeem Gilman, 24 Hour Fitness

“There are basically two types of people. People who accomplish things, and people who claim to have accomplished things. The first group is less crowded.”

— Mark Twain

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