The Tour de France is currently underway, taking on the world’s top cyclists through 21 grueling stages across some of France’s toughest terrain. And to bring the taste of the coveted race to the gym, planet health A circuit-style workout created inspired by the movements cyclists use to build strength, endurance and core stability. The workout consists of 21 minutes of sustained movement to match the 21 stages of the race, with exercises designed to strengthen your lower body and challenge your overall conditioning.
“Range of motion over strength is a philosophy that helps prevent injury and increases flexibility over time,” says Kendall Fitzgerald, lead fitness instructor at Planet Fitness West Chester, Ohio. “Since this is a lower body dominant workout, it’s best to prioritize form rather than heavy weight. Keep your core engaged, spine neutral, and chest proud during these exercises. Correct form can help maximize the functional purpose of each exercise.”
The best thing about this workout is that it is scalable for all fitness levels. Try the 21-minute Tour de France-inspired circuit yourself, no bike required.
21 Minute Tour De France Workout
bodyweight warm up
“The most overlooked part of any workout is often the warmup,” says Fitzgerald. “Before you get into the circuit, take those three minutes to warm up to get your heart rate up, increase blood flow to your muscles, and loosen up your joints.”
Start the workout with a quick bodyweight warmup. Do a cycle, doing each exercise for 30 seconds.
- bodyweight squats
- bodyweight reverse lunges
- body weight high knees
- dangling leg
- body weight calf raises
- forward arm circle
Circuit
Complete a total of three rounds, performing each exercise for 45 seconds. Rest for 15 seconds before moving on to the next exercise.
Fitzgerald says, “If 45 seconds of weighted movement feels too intense, I recommend reducing the weight or using your body weight. If completing 21 minutes is too fast, try completing it in 30 minutes. Next time you attempt this challenge, try completing it in less time. Make this your personal goal.”
How to Do Dumbbell Goblet Squats
- Holding a dumbbell at chest height with both hands, stand with feet slightly wider than shoulder-width apart.
- Push your hips back and bend your knees to sit in a squat, keeping your chest high and the dumbbells close to your body.
- Drive through your legs to return to standing.
How to do dumbbell rdl
- Hold a pair of dumbbells in front of your thighs with your palms facing your body, and stand with feet hip-width apart.
- Keeping your back flat, push your hips back and lower the dumbbells with your legs until you feel a stretch in your hamstrings.
- Drive your hips forward to return to standing position.
How to do dumbbell stepups
- Hold a dumbbell at your side and place one foot firmly on a sturdy bench or box.
- Drive through the high foot to lift your body, bringing your opposite foot to the platform.
- Step back with control and repeat on the opposite leg.
How to Do Overhead Forward Lunges
Getty Images/Bojan89
- Holding a weight plate or kettlebell overhead with both hands, stand straight and engage your core.
- Step forward into a lunge, lowering your back knee toward the floor while keeping the plate stable above your head.
- Push off with your front foot to return to standing, then repeat with the opposite foot.
How to do plate bridge
- Lie on your back with knees bent and feet flat on the floor, placing a weight plate on your hips.
- Drive through your heels to lift your hips toward the ceiling while keeping your core tight.
- Pause and squeeze your glutes at the top, then slowly lower your hips back to the floor.
how to plank
- Start on your forearms and toes, keeping your elbows directly beneath your shoulders and your body in a straight line.
- Brace your core, squeeze your glutes and prevent your hips from dropping or rising.
- Maintain the position by maintaining steady breathing and proper posture.
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