3. The Essential Guide to Fat Loss
GENERAL GUIDELINES
1. Complete the Warm Up Routine below followed by one of the Strength &
Stability Routines followed by the Stretching Routine, in this order.
2. Follow this plan 2-3 times per week for 6 weeks, alternating between
Strength & Stability Routine #1 and Routine #2 each time.
3. Avoid following the plan on consecutive days. Try to leave a day in
between – for example do Mon / Wed / Fri or Tue / Thu / Sat.
4. Avoid exercising immediately after eating (try to leave a couple of hours) or
immediately after drinking tea, coffee or alcohol.
5. Print this plan out so you have it to hand when completing the routines.
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WARM UP ROUTINE
The warm up routine is an essential part of the plan. Please do NOT be
tempted to skip it.
A gentle and progressive warm up helps to increase blood flow to the muscles
and joints and reduce stiffness – which in turn can help to prevent injury.
Just as importantly, a warm up will gradually increase your blood pressure
from a resting level to an exercising level (it’s perfectly normal and healthy for
blood pressure to rise during exercise).
The opposite is true for a cool down (the Stretching Routine acts as your cool
down), which helps to flush waste products from the blood and muscles and
gradually brings blood pressure back to a resting level. Suddenly starting and
stopping vigorous exercise can leave you feeling dizzy or faint if it causes
dramatic and sudden changes in blood pressure.
Here’s the routine:
WARM UP ROUTINE
EXERCISE SETS REPS TIME
Star Jumps 1 20
Jog On Spot 1 60sec
Star Jumps 1 20
Jog On Spot 1 60sec
Arm Rotations (each direction) 2 10
Arm Swings 2 20
Hip Rotations (each direction) 2 10
Straight Leg Swings (each leg) 2 10
See the bottom of this plan for exercise images and descriptions.
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STRENGTH & STABILITY ROUTINES
The Strength & Stability Routines will improve your rider-specific strength and
posture without adding any muscle bulk. They will improve your core stability,
your balance, coordination and your body shape.
Combined with a healthy, fat burning eating plan, this routine will also help to
burn excess body fat. The beauty of strength training is that it raises your
metabolism (helping to burn more of the calories you consume) even after
you’ve finished exercising.
GUIDELINES
1. Complete the exercises in the order they are set out. Complete the first
exercise, rest for the recommended period of time, then move on the next
exercise and so on, until all exercises are completed. This is one circuit.
2. Complete the number of circuits recommended for each week of the 6-
week plan (see the chart below).
3. Most exercises have a repetition range. In other words “10-15 reps” means
you should aim to perform a minimum of 10 repetitions and a maximum of 15
repetitions.
4. The last 1-2 repetitions should feel difficult. If you can easily complete the
maximum number of repetitions suggested either increase the weight or
complete each repetition more slowly.
5. You may reduce the rest period between some or all of the exercises to
improve your cardiovascular fitness and endurance (as well as enhance fat
burning). However, you should only decrease the rest periods slowly as you
become fitter. On a scale of 1 to 10 (1 being a walk in the park, 10 being all-
out exhaustion) the whole session should feel like a 7 or 8 (no more than 8).
6. Proper form and technique is essential. As you begin to tire it can be
tempting to ‘cheat’ on some of the exercises to make them easier. Focusing
on correct technique will improve your concentration and body awareness –
which will also translate to positive results in the saddle.
7. Remember to breathe continuously during the exercises – avoid holding
your breath, which can increase blood pressure too much.
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STRENGTH & STABILITY ROUTINE #2
EXERCISE SETS REPS TIME REST
Dumbbell Squats 1 10-15 45sec
Stability Ball Push Up 1 10-15 45sec
Stability Ball Leg Plank 1 10-30sec 90sec
Reverse Lunges 1 10-15 45sec
Stability Ball Rows 1 10-15 45sec
Stability Ball Hip Bridges 1 10-15 90sec
Abductor Raises (each leg) 1 8-12 45sec
Stability Ball Single Leg Front Raises 1 10-15 45sec
Stability Ball Roll Outs 1 10-15 2min
See the bottom of this plan for exercise images and descriptions.
STRENGTH & STABILITY ROUTINE #2
EXERCISE SETS REPS TIME REST
Split Squats 1 10-15 45sec
Stability Ball One Leg Chest Presses 1 10-15 45sec
Stability Ball Knee Lifts 1 10-15 90sec
Stability Ball Dumbbell Wall Sits 1 10-30sec 45sec
Stability Ball Dumbbell Pullovers 1 10-15 45sec
Stability Ball Single Leg Bridge 1 10-30sec 90ec
Adductor Raises (each leg) 1 8-12 45sec
Stability Ball Single Leg Shoulder Presses 1 10-15 45sec
Stability Ball Superman Poses (each side) 1 8-10 2min
See the bottom of this plan for exercise images and descriptions.
NUMBER OF CIRCUITS PER SESSION
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
2 2 2 3 3 3
As well as gradually increasing the number of circuits over the 6 weeks, you
can also decrease the rest time between exercises i.e. from 45sec to 30 sec.
But base this on how you feel.
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STRETCHING ROUTINE
The Stretching Routine will improve one of the most important aspects of a
rider’s fitness – their flexibility.
This collection of stretches has been carefully put together with riders in mind.
It stretches those muscles that are likely to be tight as a result of the sport
with the minimum number of exercises to keep time down.
Here is the routine:
STRETCHING ROUTINE
EXERCISE SETS REPS TIME
Chest Stretch 2 15sec
Triceps Stretch (each arm) 2 15sec
Prayer Stretch 2 15sec
Lateral Stretch (each side) 2 15sec
Hip Stretch 2 15sec
Cobra Stretch 2 15sec
Piriformis Stretch (each leg) 2 15sec
Letter T Stretch (each side) 2 15sec
Hip Flexor Stretch (each leg) 2 15sec
Thigh Stretch (each leg) 2 15sec
Hamstring Stretch (each leg) 2 15sec
2 15sec
Calf Stretch (each leg)
GUIDELINES
1. You should only ever stretch until you feel a slight tightness – which should
then diminish as you hold the stretch. If the stretch causes pain or your feel
your muscles getting tighter, stop immediately.
2. Complete 2 sets for each stretch before moving on to the next stretch.
Where you stretch each limb, complete 2 sets on the same limb then move to
the next.
3. You can also complete 1 set per stretch for 20-30 seconds
4. Remember to breathe continuously – avoid breath holding.
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WARM UP EXERCISE DESCRIPTIONS
Star Jumps
1. Start with your legs side by side and
your arms by your sides.
2. In one motion jump and spread your
legs out to the side while your arms
raise out and up over your head.
3. Land in this position and then return
to the starting position and repeat.
Jog On Spot
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly
place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog
with minimal ground contact time.
Arm Rotations
1. Stand straight with your arms out to your
sides.
2. Start swinging your arms in large circles
in a clockwise or anticlockwise direction.
3. Repeat for the recommended repetitions
and repeat in opposite direction.
Arm Swings
1. Stand tall and hold arms out to your
side.
2. Slowly swing your arms back and forth
across the front of your body.
3. Repeat for the recommended number
of repetitions.
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Hip Rotations
1. Start by standing with your feet shoulder
width apart and standing tall.
2. Place your hands on your hips and rotate
your hips in a circular motion.
3. Repeat for the desired repetitions and
then switch and rotate your hips in the
opposite direction.
Straight Leg Swings
1. Start by standing with your feet
shoulder width apart. You can stand
on a small step or on the ground.
2. Keeping your upper body
perpendicular to the ground swing one
leg forward and backward.
3. Do not swing your leg so hard that
you cannot keep your upper body from
moving.
4. Repeat for the recommended
repetitions and repeat with the other side.
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STRENGTH & STABILITY EXERCISE DESCRIPTIONS
ROUTINE #1
Dumbbell Squats
1. Grasp dumbbells and let arms hang down at
sides.
2. Start position: Stand with feet slightly wider than
hip width apart. Knees should be slightly bent.
3. Lower body by bending at the hips and knees.
Upper body can bend forward at the hips slightly
during movement. Be sure to “sit back” so that
knees stay over the feet.
4. Once thighs are parallel to floor, return to start
position and repeat
5. Remember to keep head and back straight. Keep weight over the
middle of foot and heel, not the toes.
6. Do not allow knees to go past the big toe or deviate side to side throughout
movement. Keep abdominals tight throughout exercise by drawing stomach
in toward spine.
Stability Ball Push Up
1. Place your hands on the top of a stability ball
with your knees on the ground and your trunk in
a straight line.
2. Start with your arms extended and slowly
lower your chest to the ball and then return to
the starting position.
3. Keeping your body straight throughout the
movement repeat for the required number of
repetitions.
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Stability Ball Leg Plank
1. Rollout on the ball until just your feet are
on the ball and you are forming a bridge.
2. Maintain this position for the
recommended number of seconds.
Reverse Lunges
1. Start position: Stand with feet hip width apart.
2. Step backward 2-3 feet and lower body
forming a 90° bend at the front hip and knee. Do
not allow front knee to extend past the big toe.
3. Pushing off front foot, return to start position.
Continue with same leg
4. Remember to keep head and back straight.
Shoulders and hips should remain square at all
times.
5. Watch for proper knee alignment - do not let
front knee extend past big toe or deviate side to side.
Back knee should not come in contact with floor.
Stability Ball Rows
1. Lie face down on a stability ball so that the ball is
under your lower abdomen.
2. Holding two dumbbells, ‘row’ them up towards
your shoulders keeping your elbows out wide and
back staying flat.
3. Remember to pinch your shoulder blades together
as you row and keep your upper body stable.
4. Repeat for the suggested number of repetitions.
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Stability Ball Hip Bridges
1. Assume back lying position on floor. Place
hands at sides with palms down on floor.
2. Start position: place heels on top of Stability ball
with knees slightly bent.
3. Raise hips off floor by pressing heels into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms
above chest.
Abductor Raises
1. Lay on your right side, resting your upper
body weight on your elbow.
2. Using your hand for balance, lift your left leg
upward as high as is comfortably possible.
3. Hold for 5 seconds and slowly lower to
starting position.
4. Repeat for the recommended repetitions
and repeat with the other leg.
Stability Ball Single Leg Front Raises
1. Sit on a ball in an upright position. Raise
one leg off the floor and maintain balanced
position.
2. Start position: Grasp dumbbells with an
overhand grip (palms down). Arms should
hang down to front with elbows slightly bent.
3. Raise dumbbells to front of body at shoulder
height keeping elbows only slightly bent.
4. Return to start position and repeat.
5. Remember to keep back and head straight.
Keep shoulders stabilised by squeezing
shoulder blades together throughout
movement.
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Stability Ball Roll Outs
1. Start on your knees and place your hands on
the ball with your arms outstretched.
2. Roll out the ball keeping your hips parallel
with the rest of your body.
3. Return to the starting position by pulling your
arms back up the ball until you are in an
upright position and repeat.
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ROUTINE #2
Split Squats
1. Start by holding dumbbells at your
side and standing in a split leg position.
2. Slowly lower yourself to the ground by
bending your front knee and dropping
your back knee to the ground.
3. Once you reach the bottom extend
your legs and stand back up.
4. Repeat for the suggested repetitions
and then repeat with the other leg.
Stability Ball One Leg Chest Presses
1. Start by lying on your back on the ball.
Holding a dumbbell in each hand with your
elbows out raise one leg off the floor.
2. Contract your abdominals to maintain
stability and once you are stabilised press the
dumbbells up above your chest.
3. Continue for the required number of
repetitions and then repeat with opposite leg on
the next circuit.
Stability Ball Knee Lifts
1. Lie on your back and place a
stability ball behind your knees.
2. Secure it with the backs of your
legs and your feet.
3. Lift your knees towards your
chest, then return to the starting
position and repeat
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Stability Ball Dumbbell Wall Sits
1. Start by placing a stability ball
against a wall and holding it there with
the small of your back.
2. Holding a dumbbell in each hand
proceed to squat down until your thighs
are parallel to the ground or you have
reached full range of motion.
3. Return to the starting position and
repeat for the desired repetitions.
Stability Ball Dumbbell Pullovers
1. Sit in upright position on stability ball with feet
flat on floor.
2. Walk feet forward allowing stability ball to roll
underneath body until it is positioned on mid to
upper back region (you may rest head on
stability ball). Raise hips to create a “table top”
position parallel to floor.
3. Place dumbbell on chest with handle at right
angles to chest. Grasp dumbbell as shown.
4. Start position: Extend arms so dumbbell is
directly above eye-line.
5. With elbows slightly bent, lower dumbbell back
to slightly below head level.
6. Return to start position and repeat.
7. Remember to keep both feet flat on the floor at all times and keep
the lower back flat (avoid arching).
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Stability Ball Single Leg Bridge
1. Start by forming a parallel plank position with
both feet on the ground and your hands on top of
the stability ball.
2. Holding this parallel position raise one leg off
the ground maintaining the plank position.
3. Hold for suggested amount of time.
4. Remember to keep your abs tight and your hips
level with the rest of your body.
Adductor Raises
1. Lie on your side and lean up on your elbow.
Place your top foot over your lower thigh.
2. Maintain this position and raise your lower leg
keeping it straight. Hold for 5 seconds.
3. Repeat for the required number of repetitions
and then repeat with the other leg.
Stability Ball Single Leg Shoulder Presses
1. Sit in upright position with feet
shoulder width apart and knees slightly
bent. Raise one leg up off the floor and
maintain your balance.
2. Start position: Position dumbbells to
ear level with an overhand grip (palms
facing forward).
3. Press hands up above head keeping
wrists over the elbows and arms moving
parallel to body at all times.
4. Return to start position and repeat
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Stability Ball Superman Poses
1. Start position: Lie face down on ball with
hands down at sides. Raise left arm and left leg
off floor.
2. Return to start position and repeat with the
other side.
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STRETCHING EXERCISE DESCRIPTIONS
Chest Stretch
1. Stand in an upright position and reach back with your arms
extended and clasp your hands together.
2. Raise your hands towards the ceiling keeping your arms
straight until you feel a stretch in your chest.
Triceps Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a
stretch is felt in triceps (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.
Prayer Stretch
1. Start by kneeling on the ground with your arms out
in front of you.
2. Slide your arms further away and slowly shift your
hips back towards your feet until a comfortable stretch
is felt.
3. Hold for 20-30 seconds. Repeat as prescribed.
Lateral Stretch
1. Stand with legs wider than shoulder width apart.
2. Raise your arms overhead and lean to the side.
3. Make sure that you keep your body parallel and
do not lean forward or backwards.
4. Lean until a comfortable stretch is felt in your side.
5. Hold for prescribed time and t hen repeat to the
other side.
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Hip Stretch
1. Start by placing your hands on the back of
your hips.
2. Slowly shift your hips forward using your
muscles and your hands.
3. Only push until a comfortable stretch or
range of motion is achieved.
4. Return to the starting position repeat for the
desired repetitions.
Cobra Stretch
1. Lie face down on floor
2. Using forearms, press upper body upward
raising the chest keeping hips in contact with floor.
Hold for 20-30 seconds. Repeat as prescribed.
3. Keep low back and buttocks relaxed. If pain is
experienced in the low back during stretch,
discontinue.
Piriformis Stretch
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a
stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a
neutral position.
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch
is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat
on ground at all times. Bottom leg should be bent
so that your knees are aligned.
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