Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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Warm-up ·  of 00:00
Workout ·  of 8 00:00
Cooldown ·  of 00:00

Cycle Power Bear Strength 1

29 min
 · 
8 exercises
Our first workout begins with some good old fashioned strength training. Be sure to focus on the warm-up motions before moving onto the big strength exercises. Rest for the amount of time given, and break on through to new limits. 
Bodyweight Squats
1 sets
12 reps
Butt Kicks
1 sets
30 reps
Sumo Dumbbell Squats
3 sets
8 reps
40 sec rest
Kettlebell One-Legged Deadlifts
2 sets
10 reps
45 sec rest
Dumbbell Squats
4 sets
4 reps
2 min rest
Dumbbell Biceps Curl to Shoulder Press
4 sets
8 reps
90 sec rest
Jump Squats
2 sets
15 reps
60 sec rest
Leg Pull-In Knee-ups
1 sets
15 reps
Cycle Power Bear Strength 1
29 min
 · 
8 exercises
Our first workout begins with some good old fashioned strength training. Be sure to focus on the warm-up motions before moving onto the big strength exercises. Rest for the amount of time given, and break on through to new limits. 
Bodyweight Squats
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Warm up, steady pace, push bottom back, keep heels on the floor.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Butt Kicks
1 sets
30 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Lets warm up!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Sumo Dumbbell Squats
3 sets
8 reps
40 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Using a light weight, slowly move through every rep; getting those muscles nice and ready for what's to come.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Kettlebell One-Legged Deadlifts
2 sets
10 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Aim for 4 seconds per rep with a light weight, only a little resistance is needed here.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings
  1. Hold a kettlebell by the handle in one hand using a neutral grip.
  2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
  3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
  4. Continue lowering the kettlebell until your torso is parallel to the ground.
  5. Return to the upright position in a smooth movement.
  6. Repeat.
Dumbbell Squats
4 sets
4 reps
2 min rest
Set 1 of 4
Rest before next set
Get ready
123GO
Feeling it already, huh? Make sure your fourth set is your heaviest.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Dumbbell Biceps Curl to Shoulder Press
4 sets
8 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
A little bit of a change here, make sure your form is clean and get that weight up!
Primary muscle group(s):
Biceps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
  2. Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
  3. Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.
Jump Squats
2 sets
15 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
The final big burnout, just to make sure you're feeling it
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Leg Pull-In Knee-ups
1 sets
15 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Complete these as fast as you can with minimal rest!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Workout done!
Exercises done
of 8
Total time
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