Fitness
Kettlebell routine for cyclists
A twenty-minute, twice-a-week kettlebell routine for hips, back and core.
The routine
Three rounds: 15 swings, 8 goblet squats, 6 single-leg deadlifts each side, 30-second suitcase carry each side, 10 dead bugs. Rest one minute between rounds.
Weight
A 16 kg bell for swings and squats, a 12 kg for the single-leg work. Move up when the last round feels easy for two weeks running.
When
Tuesday after the trainer session and Saturday after the long ride, not before.