Exercise Routines & Zwift Workouts
After outdoor cycling for 10+ years in my 30’s & 40’s & amassing about 60,000 miles on my Trek 5200 carbon fiber road bike, my effort to stay fit moved indoors at the local gym. I’ve been going there for the last 10+ years as well. I found that keeping a regular schedule is key for me to stay on track. Then covid hit & the gyms closed. At first, I grabbed my road bike & started cycling outdoors locally as well as doing some weight work with dumbbells at home. Then a long time friend of mine (Perry) turned me on to indoor cycling on a smart trainer with an interactive cycling gaming app called Zwift. If you’ve never heard of Zwift, it’s like a video game for cyclists. Your avatar in the game reflects the power and cadence that you put out on the trainer. You can cycle with real people from around the world in graphic representations of real and imaginary places. This can be very competitive in events and races or just an easy ride at your own pace.
I was quickly hooked and opted for a complete higher end setup. I bought a smart trainer bike called the Wahoo Kickr Bike, 2 Woozoo fans for cooling, an old PC with bluetooth to control things and an old 55″ flat screen TV as the display. Its a fully immersive setup that makes the many hours I now spend on the bike go by in a flash. I’ve been at it over a year (since July 2020) & still look forward to my rides. The best part, I can ride any time, day or night, sun or rain and when I’m done, the shower & nourishment is a few feet away. For more more information on my Zwift setup, see my Zwift Indoor Cycling page.
My workouts now involve indoor cycling 5-6 days per week and weight workouts 2 days per week. I also intersperse the stretching & abdominal workouts every other day (M-W-F) between the weight routines (T-TH). A two week cycle will work through all my muscle groups then repeat the process. The muscle groups are broken into four areas: Back & Traps, Arms, Chest & Shoulders, and Legs (though I often skip legs as I cycle so regularly). This allows me to have variety while working out and keep the routines fresh but yet functional. My workout times average about 90-120 minutes each day depending on how far I cycle.
Below is a chart of my two week cycle of workouts:
Week #1
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
Lighter weight (8-15lbs), minimum rest between sets (10-20 secs)
Back
1 Set, 20 reps – Reverse Snow Angels
1 Set1, 20 reps – Seal Push Ups
1 Set, 20 reps – Pulse Rows
1 Set, 20 reps – Supermans
1 Set, 20 reps – Alt Swing Backs
1 Set, 20 reps – Airplanes
1 Set, 20 reps – Elbow Rows
1 Set, 20 reps – Reverse Rocker
2 Sets, 20 reps – Overhead Shrugs
2 Sets, 20 reps – Bent Over Row
2 Sets, 20 reps – Y Backs
2 Sets, 20 reps – Straight-Arm Pullover
2 Sets, 20 reps – Triple Threat Rows
2 Sets, 20 reps – Row Skaters
2 Sets, 20 reps – Alt Hammer Pullovers
2 Sets, 20 reps – Peggers
2 Sets, 20 reps – Behind Row
Traps
2 Sets, 20 reps – Speed Front Shrugs
2 Sets, 20 reps – Upright Row
2 Sets, 20 reps – Back Shrug
2 Sets, 20 reps – Lat Raise Trap Squeeze
2 Sets, 20 reps – Round Up Shrug
2 Sets, 20 reps – Upright Y Back
2 Sets, 20 reps – Bent Twist Y Raise
2 Sets, 20 reps – Roller Shrugs
40-50km Indoor Zwift Cycling
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
Lighter weight (8-15lbs), minimum rest between sets (10-20 secs)
Biceps
2 Sets, 20 reps – Wide Curl
2 Sets, 20 reps – Hammer Curl
2 Sets, 20 reps – Drag Curl
2 Sets, 20 reps – Reverse Curl
2 Sets, 20 reps – Straight Curl
2 Sets, 20 Reps – Curl Circles
2 Sets, 20 Reps – Alt. Tension Curls
2 Sets, 20 Reps – Wide Hammer Curl
2 Sets, 20 Reps – Upright Curls
2 Sets, 20 Reps – Frozen Drag Curls
Triceps
2 Sets, 20 Reps – Tricep Press
2 Sets, 20 Reps – Kickbacks
2 Sets, 20 Reps – Skullcrushers
2 Sets, 20 Reps – Tate Press
2 Sets, 20 Reps – Close-Grip Bench Press
2 Sets, 20 Reps – Alt. Kickback Holds
2 Sets, 20 Reps – Rev Twist Overhead Ext
2 Sets, 20 Reps – Tate Press-Rev Crushers
2 Sets, 20 Reps – Lying Twisting Extensions
2 Sets, 20 Reps – Seated Pulse Extensions
Forearms
2 Sets, 20 Reps – Finger Wrist Curls
2 Sets, 20 Reps - Fronted Rear Rotations
2 Sets, 20 Reps – Fast 180 Side Rotations
2 Sets, 20 Reps – Side Reverse Wrist Curls
2 Sets, 20 Reps – Reared Front Rotations
2 Sets, 20 Reps – Rollers
2 Sets, 20 Reps – Hold Curl Turns
2 Sets, 20 Reps – Swing Backs
2 Sets, 20 Reps – Power Squeezes
2 Sets, 20 Reps – Rocker Rotations
40-50km Indoor Zwift Cycling
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
40-50km Indoor Zwift Cycling
40-50km Indoor Zwift Cycling
Week #2
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
Lighter weight (8-15lbs), minimum rest between sets (10-20 secs)
Chest
2 Sets, 20 Reps – Valley Press
2 Sets, 20 Reps – Upward Fly
2 Sets, 20 Reps – Rev Wide Bench Press
2 Sets, 20 Reps – Lying Regular Fly
2 Sets, 20 Reps – Regular Wide Bench Press
2 Sets, 20 Reps – Wall Decline Bench Press
2 Sets, 20 Reps – Wall Rev Upright Press
2 Sets, 20 Reps – Around the World Flys
2 Sets, 20 Reps – Fly Hold to Pulse
2 Sets, 20 Reps – 3-Way Svends
Shoulders
2 Sets, 20 Reps – Arnold Press
2 Sets, 20 Reps – Reverse Fly
2 Sets, 20 Reps – Side Lateral Raise
2 Sets, 20 Reps – Front Raise
2 Sets, 20 Reps – Upright Row
2 Sets, 20 Reps – Q Press
2 Sets, 20 Reps – Side Fronts
2 Sets, 20 Reps – Y Rear Flys
2 Sets, 20 Reps – Bent Arm Lateral Raise
2 Sets, 20 Reps – Around the World Raises
40-50km Indoor Zwift Cycling
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
Rest Day
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
3 sets, 25 reps – 2 Ankle Touch Crunches
3 sets, 25 reps – Weighted Hip Thrust
2 sets, 25 reps – Weighted Suitcase Crunch
2 sets, 25 reps – Elbow to Knee Crunch (25 each knee per set)
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Weighted Russian Twists
2 sets, 10 reps – AB Rollouts (Straight out)
2 sets, 10 reps – AB Oblique Rollouts (1 set each side)
40-50km Indoor Zwift Cycling
40-50km Indoor Zwift Cycling
40-50km Indoor Zwift Cycling
Gym Workouts/Exercise Routine (Pre-Covid)
After cycling for 10+ years in my 30’s & 40’s, my effort to stay fit now involves regular workouts at the local gym. I’ve been going for the last 10+ years as well. I found that keeping a regular schedule is key for me to stay on track. For me, that means I do workouts Monday through Friday and take the weekends off. Of course, that doesn’t mean I do nothing on the weekends but rather do work around the house and being active in other ways.
My workouts involve a series of cardio & weight routines that target specific muscle groups on each workout. I intersperse the cardio & abdominal workouts every other day (M-W-F) between the weight routines (T-TH). A two week cycle will work through all my muscle groups then repeat the process. I vary the cardio routines between spinning, elliptical and running. The muscle groups are broken into four areas: Back & Shoulders, Arms, Chest, and Legs. This allows me to have variety while working out and keep the routines fresh but yet functional. My workout times average about 70-90 minutes each day with weight days on the low end & cardio days on the higher end.
Below is a chart of my two week cycle of workouts:
Week #1
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
2 sets, 25 reps – Weighted Suitcase Touchers
2 sets, 25 reps – Oblique Crunches
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Plate Twists
4 sets, 25 reps – Knee/Hip Raises
4 sets, 50 reps – AB Bench Sit-ups
6 sets, 15 reps –AB Crunches
45 min of Spin Cycling
4 Sets, 15 reps – Lat Pulldown
4 Sets, 15 reps – Seated Cable Row
4 Sets, 15 reps – Upright Cable Row
4 Sets, 15 reps – Oblique Cable Crunch
4 Sets, 15 reps – Shoulder Press
4 Sets, 15 reps – Core Twists
4 Sets, 15 reps – Reverse Dumbbell Fly
4 sets, 15 Reps – Side Lat Pulldowns
4 Sets, 15 reps – Shrug
4 Sets, 15 reps – Low Back
100 Exercise Ball Crunches
1 set, 50 reps – Bicycle Crunches
1 set, 25 reps – Weighted Suitcase Touchers
1 set, 25 reps – Oblique Crunches
1 set, 25 reps – Hip Raises
4 sets, 15 reps – Knee/Hip Raise
4 sets, 50 reps – AB Bench sit-ups
6 sets, 15 reps – AB Curls
45 min of Elliptical Crosstrainer
3 Sets, 15 reps – Arm Pushdown
3 Sets, 15 reps – Reverse Forearm Curls
3 Sets, 15 reps – Wood Chop Low to High
3 Sets, 15 reps – Wood Chop High to Low
3 Sets, 15 reps – Overhead Cable Curls
3 Sets, 15 reps – Low Cable Crossover
4 Sets, 15 reps – Barbell Triceps Extension
4 Sets, 15 reps – Triceps Dumbbell Kickback
2 Sets, 15 reps – Seated Dumbbell Curl
2 Sets, 15 reps – Seated Hammer Curl
4 Sets, 15 reps – Cross Body Hammer Curls
4 Sets, 15 reps – Triceps Pushdown
4 Sets, 15 reps – Standing Biceps Cable Curl
4 Sets, 15 reps – Biceps Curl
4 Sets, 15 reps – Seated Dip
Stretching of Legs & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
2 sets, 25 reps – Weighted Suitcase Touchers
2 sets, 25 reps – Oblique Crunches
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Plate Twists
4 sets, 25 reps – Knee/Hip Raises
4 sets, 50 reps – AB Bench Sit-ups
6 sets, 15 reps –AB Crunches
45 min of Treadmill Running
Week #2
Stretching Legs, Core & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
2 sets, 25 reps – Weighted Suitcase Touchers
2 sets, 25 reps – Oblique Crunches
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Plate Twists
4 sets, 25 reps – Knee/Hip Raises
4 sets, 50 reps – AB Bench Sit-ups
6 sets, 15 reps –AB Crunches
45 min of Spin Cycling
4 sets, 15 reps – Leverage Chest Press
4 sets, 15 reps – Bench Press
4 sets, 15 reps – Butterflys
4 sets, 15 reps – Barbell Incline Bench Press
4 Sets, 15 reps – Dumbbell Incline Bench Press
4 sets, 15 reps – Dumbbell Flys
4 sets, 15 reps – Leverage Decline Chest Press
4 sets, 15 reps – Leverage Incline Chest Press
4 sets, 15 reps – Cable Crossovers
4 sets, 15 reps – Decline Cable Crossovers
100 Exercise Ball Crunches
1 set, 50 reps – Bicycle Crunches
1 set, 25 reps – Weighted Suitcase Touchers
1 set, 25 reps – Oblique Crunches
1 set, 25 reps – Hip Raises
4 sets, 15 reps – Knee/Hip Raise
4 sets, 50 reps – AB Bench sit-ups
6 sets, 15 reps – AB Curls
45 min of Elliptical Crosstrainer
4 sets, 15 reps – Calf Press
4 sets, 15 reps – Lying Leg Curls
4 sets, 15 reps – Seated Leg Press
4 sets, 15 reps – Glute Press
4 sets, 15 reps – Seated Leg Curls
4 sets, 15 reps – Leg Extensions
4 sets, 15 reps – Incline Leg Press
4 sets, 15 reps – Thigh Abductors
4 sets, 15 reps – Thigh Adductors
4 sets, 15 reps – Seated Calf Raise
Stretching of Legs & Back
100 Exercise Ball Crunches
3 sets, 40 reps – Bicycle Crunches
2 sets, 25 reps – Weighted Suitcase Touchers
2 sets, 25 reps – Oblique Crunches
2 sets, 25 reps – Hip Raises
3 sets, 40 reps – Plate Twists
4 sets, 25 reps – Knee/Hip Raises
4 sets, 50 reps – AB Bench Sit-ups
6 sets, 15 reps –AB Crunches
45 min of Treadmill Running