Cycling isn’t just about the legs, it’s a whole body workout. Which is very good, but also obligatory. In order to pedal vigorously, you need to sit confidently in the saddle and hold on to the steering wheel firmly. You can prepare for this load in advance even at home. Perform this program in a circular mode: do the prescribed number of repetitions in each exercise, then immediately move on to the next. After completing the cycle, rest for 1 minute and start the next one. In total, you need to master 3 circles.
1.Spider
Get on all fours, resting your hands on light dumbbells. Place the palms exactly under the shoulders (the shells are parallel to the body), the knees are under the pelvis, the back is straight.
At the same time, stretch your left arm to one side, and your right leg, bent at the knee, to the other. Return to starting position.
Do the same with the right hand and left foot – you will get a repetition. Make 10-12 of these.

2. Press squats
Stand up, holding dumbbells in your arms at your sides, feet shoulder-width apart.
Slowly lower yourself into a squat, pushing your pelvis back as if you were sitting in a chair. Without a pause, rise back, bending your arms and lifting the dumbbells to your shoulders.
As soon as you straighten up, immediately squeeze the shells over your head. Then lower them and take the starting position. Do 12-15 repetitions.

3. Reverse push-ups with balancing
Sit with your back to a chair, holding the seat and touching it with your buttocks. Bend your arms and lower your pelvis down until your shoulders are parallel to the floor.
Rise back, straightening your arms. Then extend your left arm and right leg forward (toes up). Hold for a second in this position, then return to the starting position.
Do the whole sequence again, extending your right arm and left leg forward. When you finish, you get one rep. Make 10-12 of these.

4.Step down from the step platform
Take the dumbbells and stand with your right foot on a step 45 cm high, keeping your left in weight.
Inhale, tighten your abs and slowly bend your right limb until your left heel touches the floor.
Return to starting position. Do 10-15 repetitions on one side, then the same number on the other.