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Warm-up before strength training with 20 minutes of easy spinning on the bike and then do the first set with low resistance (lightweight). You have to set the circuit and go through all the exercises one after the other. The key of the session is to maintain a steady pace in both, the strength and the cycling sets with the heaviest resistance you can overcome. Do not start too fast and then drop the pace. On the bike during the 3' intense and heavy gear sets, you need to push over the pain the last 10-20". #enjoythepain Medicine Ball Reverse Lunges, alternate legs

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