Pushup to Renegade Row

Pushup to Renegade Row
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Assume a pushup position with your hands holding the handles of two dumbbells so the weights run parallel to your body. Position your feet hip- to shoulder-distance apart (the further apart they are, the easier the move). Perform a pushup. Then, keeping your back straight, pull the right dumbbell to your right side, while pressing the left dumbbell into the floor for balance. Return to the starting position. Repeat, pulling the left dumbbell to your left side. Return to start.

Why it’s essential: Builds core and upper back strength, which helps you maintain good posture on and off the bike. This move also improves your ability to transfer the power you generate from pulling on your bars into your legs to push the pedals, especially when climbing hills.

 

Lateral Lunge with Overhead Press

Lateral Lunge with Overhead Press
Photograph by Getty Images

 

Stand with feet hip-width apart, dumbbells at sides. Lunge right, dropping hips back, lowering weights to either side of foot. Press back to start, pressing weights overhead. Immediately repeat the move, lunging left. (Keep weight moderate to light for this move.)

Why it’s essential: It covers two motions many cyclists miss: lateral (side to side) and overhead motion, both of which you need for general life function.

 

Burpees

Burpees
Photograph by Getty Images

 

Stand straight, with your arms at your sides. Squat down, placing hands on floor, shoulder-width apart. Jump legs back into high plank, pushup position. Perform a pushup. Jump legs toward hands, into squat position. Extend legs and jump, swinging arms overhead and repeat.

Why it’s essential: It’s a great go-to move to strengthen nearly every muscle, get the benefits of a little impact, and get your heart rate up when time is tight.