Bicycling

A beginner cardio exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner

How to do the Bicycling

To begin, seat yourself on the bike and adjust the seat to your height.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bicycling

Questions

What muscles does the Bicycling work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Bicycling good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bicycling?

Good alternatives that train the quads: Rope Jumping, Skating, Bicycling, Stationary or Jogging, Treadmill.

How many sets and reps of the Bicycling should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).