Instructions:
- 1Mount on the bicycle and place your feet firmly on the pedals
- 2Start pedaling at a slow pace to warm up
- 3Gradually increase your pedaling speed
- 4During the ride, alternate between light and intense pedaling for a more complete workout
- 5After the workout, slow down your pedaling speed for cool down
Tips:
- Keep your back straight and engage your core while pedaling
- During intense pedaling, push through your heels for better engagement of glutes, hamstrings, and calves
- Hydrate yourself before, during and after the ride
- Perform stretches for your legs and core after the exercise to prevent muscle stiffness