Intermediate · 4 min
Cycling Warm-Up
Prepare your shoulders and hips for riding with controlled movement.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Shoulder rolls seated
Seated · Focus: shoulders, upper back.
- 02
30sArm circles
Standing · Focus: shoulders, arms.
- 03
30sTrunk twist
Standing · Focus: core, sides, back.
- 04
30sAir squats
Standing · Focus: thighs, glutes, core.
- 05
60sKnee hugs
Standing · Focus: hips, glutes.
- 06
60sLeg swings
Standing · Focus: hips, thighs.
Step by step
How to do the routine.
Step 1 · 30 seconds
Shoulder rolls seated
- Sit tall with your feet flat on the floor.
- Lift your shoulders toward your ears.
- Roll them back and down in slow circles.
- Reverse the direction halfway through.
Let your arms relax and keep the circles smooth.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 3 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 4 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 5 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 6 · 60 seconds
Leg swings
- Stand beside a wall or sturdy chair and hold it for balance.
- Swing one leg gently forward and backward.
- Keep the motion controlled, then change legs.
Keep your torso steady and start with small swings.
For less intensity, hold a wall or chair and use a small leg swing.
Keep moving
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