This 4-week strength plan is designed for beginners who have not been doing any strength work. It starts out very basic with body weight exercises and a focus on stability and mobility. This plan is intended to help prevent injury and improve comfort and form in about 20 minutes a day. Every exercise includes videos for proper form.

As a Retul-certified bike fitter and yoga instructor, the exercises included in this plan are based on my experience of what most people need to improve stability and reduce their risk of injury.

This plan includes three days of strength work and three days of mobility work (to include foam rolling and stretching). The mobility work should be adjusted to meet your needs.

After completing this plan once, you can use it again by adding weight to the exercises.

Equipment needed: Foam roller, tennis ball, exercise band