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by Stuart Derrick
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So, Clayton created this weighted sit-ups circuit you can do when you’re ready to add some resistance and level up to your core training.
How to do it: Perform each exercise for 50 seconds with 10 seconds of rest between each move. Repeat the circuit 2 to 3 times. You’ll need a set of weights. Choose a weight that is challenging, but doesn’t cause you to have poor form or that’s too heavy to use for the entire exercise.
Each exercise is demonstrated by Clayton so you can learn proper form.
Sit-Up With Shoulder Press
Start in a seated position, with feet planted on the floor, knees bent at a 45-degree angle. Hold one dumbbell in your hands in front of your chest. Press weight up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. Engage your core and slowly lower to the floor so you are lying faceup at the beginning of the sit-up. Slowly return to starting position and repeat.
You’ll Feel the Burn With This 15-Minute Weighted Sit-Up Circuit Bicycling 1/2/2021
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As cyclists, sometimes the last thing we want to do is focus on strength training in lieu of heading out for a ride. So when you train, you want to get the most bang for your buck. Enter: weighted sit-ups. Though the focus of these exercises is on core strength, they also engage your arms and legs.
“Adding weights to your sit-up routine will give your body the stimulus it needs to adapt and grow,” says Lindsey Clayton, senior instructor at Barry’s in New York City and co-founder of Brave Body Project.“Because you’re adding a load, your core has to work harder to remain engaged and support your arms and legs as you move through exercises.” The result is increased total-body strength and stabilization.
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I used to be a morning workout person. I really did. You could catch me at the crack of dawn ready to sweat. But somewhere along the way, that changed. And while I can still rarely sleep in past 7:30 a.m. and enjoy getting regular exercise in at some point in the day, the thought of committing to a daily morning workout felt exhausting even before I had to set an alarm.
Sure, I could be convinced to get up for an early spin session or bootcamp class. Missing it meant I’d forgo the fee I paid or let down the friend I signed up with. But the thought of being accountable to only myself is daunting especially because I sometimes hit snooze too many times and end up flying out the door with breakfast in hand.