See the section on Core Exercises.

1. Sit Up
2. Hip Abduction on Mat
3. Hip Adduction on Mat
4. Jackknife on Ball
5. Spinal Twist with leg over
6. Hamstring Curl with Ball
7. Plank (front and side)
8. Plank with Knee Dip
9. Side Reaches on Mat
10. Bird Dog
11. Abdominal Crunches
12. Hip Lifts

Warm up for 20mins in Zone 1 90rpm (you need an easy gear)

MS
Cadence 90rpm consistently.
5mins Zone 2
20mins Zone 3
15mins Zone 3-4

Cool down for 10mins in Zone 1 at 90rpm

Warm up for 10 minutes (or when you start breaking a sweat) either cycling or jogging

Then start drill as follows:

Warm up circuit: 5 reps of each exercise below just to get the muscles working. Then workout will start with 15 reps each in four circuits

1-Deadlifts (with or without back rows): 5 to warm up then 15 reps per set. (Keep legs slightly bent and back straight.) Weight should be at least around 30-35% of bodyweight.

2-Kneeling (or standing if you can) Ab Wheel Rollouts: 5 to warm up then 10 reps per set (http://www.youtube.com/watch?v=mTOOZ8aWlIc)

3-Lunges with weights: warm up is 5 reps each side and circuit is 10 each side. Aim to have the same deadlift weights, or around 35% of body weight.

4-Plank: 30 seconds…body straight parallel to floor all time, helps to keep in mind it’s plank not
bridge

5-Chest Press: either machine or bench with up to 40% body weight. 5 reps to warm up and 15 per set.

6-Shoulder Press: either machine or free weights. 5 reps warm up then 15 reps per set of up to 15-20% body weight

7-Back rows: either machine, barbell or dumbbells. 5 warm up then 15 per set with up to 45% of body weight

8-Situps: better inclined but also can be done flat if no sit up bench. 10 warm up then 15 per set. Hands on ears.

9-Leg presses or squats: Always work 1.5 times the weight more on leg presses than on squat. Aim for 15 reps of at least 50% body weight on each set if squats or 75% if on leg press machine

10- Tricep dips (optional) on a bench: 5 warm up and 15 per set

Do the above sets for three or four circuits, (but at least three, and you can vary the number of reps per set according to how you feel, and or mix around in numbers according to what you want to focus on)..

THEN
Finisher (optional): after the above circuits is three sets of leg presses (preferably initially on the machine if you have one, even though better squatting with free weights if you don't have any back problems and are comfortable carrying the weight). It's as follows:
Set 1: 20 reps of 80% body weight (or as heavy as you can carry for 20 reps)
Set 2: 15 reps of 90% body weight (or as heavy as you can)
Set 3: 10 reps of full body weight (or as heavy as you can press for 10 reps)
Set 4: 3 to 5 reps as heavy as you can lift increasing at least 20% over Set 3 weight above

Ride a hilly route if possible. Ride all hills at optimum cadence (80-90 rpm. Cool down 90rpm.
Average HR zone 2-3