Summary:

This 12-week Intermediate Bodyweight Strength Program is designed specifically for women cyclists over 50 who want to enhance their overall strength, stability, and cycling performance. The program features two sessions per week, focusing on bodyweight exercises that target core strength, leg stability, and flexibility without the need for gym equipment. With gradual progression in sets and repetitions every four weeks, this program ensures safe and consistent improvements, helping participants build upon their foundation and advance their fitness levels.

Who this plan is for:

This plan is ideal for women over 50 who have some experience with strength training and are ready to advance to the next level. It is designed to support cyclists in improving muscle tone, balance, and endurance, making them stronger and more resilient in their rides and daily activities.

Communication:

The program includes clear written instructions and video demonstrations for each exercise to ensure that users can follow along with proper technique. No direct communication is required, but participants are encouraged to listen to their bodies, modify exercises if needed, and consult a healthcare professional if any discomfort or pain is experienced.

Equipment needed: No equipment is necessary, making this program easy to follow at home or in any location with sufficient space for movement. A yoga mat or soft surface is recommended for comfort during floor exercises.

Ease of Use:

The routine features straightforward, intermediate-level exercises with a clear progression over 12 weeks. Each session includes a warm-up, main exercises, and a cool-down phase, providing a balanced and effective strength training routine. The exercises chosen align with the video instructions provided, ensuring participants can follow along easily and safely.