Manual's Workout

Complete Manual’s workout with FitCord resistance bands to increase upper body and core strength.

Before starting this workout, I recommend completing the Warm Up exercises found here: Cycling Workouts - Warm Ups

Since FitCord resistance bands are portable, this workout can be completed at home and during travels. Click this link to learn how to purchase the bands: Resistance Bands

At a commercial gym complete this workout using an adjustable cable machine (i.e., functional trainer) in place of resistance bands.

2 Arm Press

  • Anchor 2 X-Over Bands at shoulder level.

  • Get into a split stance facing away from the anchor.

  • Grab the handles and press forward with both arms in a punching motion.

  • Keep hands below shoulder level.

  • Stabilize your torso so that only your arms are moving.

  • Complete 12 reps.

2 Arm Row

  • Anchor 2 X-Over Bands below knee height.

  • Place your feet in a parallel stance facing the anchor. 

  • Ensure that upper body is in a vertical position and no momentum is used when rowing.

  • Brace your core and pull the handles to the side of your torso, keeping shoulders square and minimizing upper-body rotation.

  • Complete 12 reps.

Horizontal Chop

  • Anchor 1 X-Over Band at hip height.

  • Stand sideways to anchor and hold handle in both hands next to your hip. 

  • Pull band horizontally across your body to other side.

  • Stabilize your core and do not rotate your hips. 

  • Slowly return handle to starting position.

  • Repeat movement on other side.

  • Complete 12 reps per side.

Incline Press

  • Anchor 1 X-Over Band below knee height.

  • Face away from anchor and hold the band just above hip height.

  • Position opposite leg forward.

  • Press the band upward in a diagonal direction.

  • Complete 12 reps per arm.

2 Arm Pulldown

  • Anchor 2 X-Over Bands in a high position.

  • Get on one knee and grab the handles with your palms facing down.

  • Pull the handles to chest level, turning your palm inward towards your body during the pull.

  • Slowly return the bands to the start position.

  • Complete 12 reps.

1 Arm Press

  • Anchor 1 X-Over Band at shoulder level.

  • Get into a split stance position facing away from the anchor.

  • Position your back foot on the same side as the pressing arm.

  • Grab the handle and press forward in a punching motion.

  • Stabilize your torso so that only your arm is moving.

  • Complete 12 reps per side.

1 Arm Row

  • Anchor 1 X-Over Band below knee height.

  • Get into a split stance position facing the anchor. 

  • Position your back foot on the same side as the rowing arm.

  • Ensure that upper body is in a vertical position.

  • Brace your core and pull the handle to the side of your torso, keeping shoulders square.

  • Complete 12 reps per arm.


Core Press

  • Stand sideways to functional trainer.

  • Hold handle at waistband height.

  • Take one step away from functional trainer.

  • Slowly press handle until arms are straight.

  • Inhale at start of press. Exhale at end of press out.

  • Complete 12 reps per side.