8 Leg Exercises for #Indoorcycling Instructors

As an indoor cycling instructor, there are several, brief-duration leg exercises that will help you reinforce the endurance, strength and stamina you acquire while coaching classes.

Although many instructors incorporate cross-training as a way to explore and implement other fitness avenues, these eight specific leg exercises are primarily intended to help you pre-empt injuries or nagging pains such as PFPS, IT Band Syndrome and others. The eight exercises described below are ones that I personally perform a few minutes prior to the start of an indoor cycling class, or when the class concludes (some of the studios I teach at offer full fitness equipment).

Leg Muscles Overview

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8 Leg Exercises for Indoor Cycling Instructors

Walk around the gym, and you will notice the Squat rack/area is always occupied. Why? The most popular and favorite leg exercise is indeed Squats. There are several modifications to this popular format: Back Squat, Front Squat, Overhead Squat, One-Legged Squat, Single Leg Squat (a.k.a Bulgarian Squat), Hack Squat and many others. I will probably write a future blog post to address these variations. For now, let’s focus on these leg exercises:

  1. Leg Extension
  2. Calf Raise
  3. Leg Curl
  4. Glute Bridge
  5. Step Up/Down
  6. Leg Press
  7. Box Jump
  8. Lunge

With these exercises in mind, here’s how to focus the workout on specific muscle groups:

legEx

How Should I Train / How Often?

Aside from squat and squat variations, any leg exercise is a good exercise. Use a combination of the 8 leg exercises shown above based on time availability. If you can set aside 10 minutes per muscle group over the course of a week, you will ensure a varied routine that you can modify and personalize. More importantly, you can advise your class participants on this approach and coach them for improved strength and endurance.

#RideOn

Tom

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Be Unsinkable – The #Indoorcycling Playlist for Sept.15/15

As the season changes and as the weather gets a little cooler, the challenges you face remain. Throughout this month, I am focusing my playlists on the “unsinkable” theme – that of perseverance, tenacity and sheer determination. When you know you have made a valiant effort, even if you did not attain that goal, at least you know deep inside that a failure is nothing more  than preparation for the next time.

Remain unsinkable.

Here’s the playlist:

Enjoy!!

Tom

Renew Your Fitness Promise – #indoorcycling Playlist – September 2015

There is so much turmoil around us today. It is overwhelming. Yet, in the midst of all the sadness and darkness, it only takes one act of kindness, one uplifting thought and one change in attitude to affect a positive outcome.

My choice today is to focus on making tonite’s indoor cycling session one of renewal. A renewal of the promise to fitness and a renewal of the commitment to the journey.

Here’s the playlist – enjoy:

#WeMarchOn

Tom