SaddleBar® Cycle Fitness Program

The SaddleBar® is a utility attachment to an indoor bike that opens up new riding positions, but also allows for resistance bands to be safely attached. By combining the SaddleBar® with the resistance bands, we have enhanced cycling classes to total body workouts. Here is a list of recommended movements that can be done with the SaddleBar® while cycling:

Set One

  • 1.1 Start with front raises – 3-15 each thumb up/out/in
  • 1.2 Transition to lateral raises – 3-15 each thumb up/out/in – raise up above shoulder to engage core
  • 1.3 Transition to bent arm flys – 5-15 reps at chest and 5-8 reps above head
  • 1.4 Transition to press above head 5-15 reps – optional change angles (slices) or snow angel
  • 1.5 Transition to behind back or front tricep extensions – each arm 5-10, both arms 5-10
  • 1.6 Transition to circular core press up out and down do 5-15 reps then reverse for 5-8 reps

Hands back to SaddleBar® increase resistance continue with cycle profile

Set Two

  • 2.1 Bicep curl 5-8 reps then transition to hammer curl 5-15 reps – (optional reduce resistance on bike)
  • 2.2 Punch diagonal with twist to engage core/oblique 15 reps each side
  • 2.3 Cross bands in front and perform diagonal tricep kickbacks one arm at a time or together 10-20 reps
  • 2.4 Keeping bands crossed perform rear deltoid flys – 10-15 reps back straight
  • 2.5 Position hands either to sides or behind to perform trap shrugs together or separately for 10-20 reps
  • 2.6 Transition to extended bicep curls – 8-15 reps

Hands back to SaddleBar® increase resistance continue with cycle profile

Set Three

  • 3.1 Swim breast stroke – 8-10 strokes
  • 3.2 Transition to speed bag small circles – 10-20 reps then reverse 10-20
  • 3.3 Swim free style extend core 5-10 strokes
  • 3.4 Transition to swim butterfly- 5-8 strokes then reverse for 5-8 strokes
  • 3.5 Back to bar – oblique (Russian) twists with two hands on bands – 10-20 each side
  • 3.6 Transition to circular core press up out and down do 5-15 reps then reverse for 5-8 reps

Hands back to SaddleBar®, increase resistance and continue with cycle profile or repeat any previous Sets

Hints & Tips
  • Combine two or more micro band exercises into a macro exercise with smooth transitions
  • Utilize circular or cork screw motions (clock / counter clock) whenever possible to engage supportive muscles
  • Turning palms in/out/up/down for 3-5 reps can also added to over all musculat engagement
  • Start your grip short and loosen to lengthen band as needed to reach your sweet spot
  • Some exercises can be done at rear of bike like upper rowing, face pulls, tricep kick backs, bent over raises