Hey. Mike Bronco here from Bronco's Gym in Madison, New Jersey and I'm here with Holly Bronco, and we're going to show you the bicycle exercise for the Weekend Warrior Workout. Now we're going to do this real slow because a lot of people have seen this movement and see it all the time in gyms. Very rarely do I see it done correctly or at least in the most advantageous way to get results from the movement. What I really like to do is engage the core. Obviously it's a core movement, but also demonstrate how it connects directly to the upper and lower body. Okay, we're not just trying to isolate. I don't really like to isolate core movements. I like to connect them to the whole body because that's how we move. And that's the point of the core. The core connects the lower and the upper body movements. And we're going to do that with this bicycle exercise. So what Holly's going to do is pick her feet up so that her knees are bent at ninety degrees. And she's going to take her hands and place them at the side of her head. Alright, often times I see people interlacing their fingers and putting them behind the neck. It just leads to possibility of pulling on the neck and injury. So I just take away the temptation. Put it on the side of the head, you're only supporting your head. Elbows are out. Okay, now what Holly's going to do in this case is, she's going to take her right leg and she's going to extend it to forty-five degrees from the floor, and she's going to squeeze her quadricep. She's not just going to let her leg go. Too many people just, put their leg, squeeze the quadricep. Okay, and then she's going to take her right elbow up to her left knee, and her left elbow, you'll see it on the other side, is down into the floor, squeezing the quad, squeezing the knee into the elbow, squeezing this elbow into the floor, pausing, exhaling and contracting and then slowly switching. Elbow down into the floor, knee into elbow, contracting. Breathe, there's three. Exhale, four, exhale loudly, five, exhale loudly, six, good, seven, one more. And now she's going to do the same thing quickly. One, two, three, four, five, six, seven, eight. Excellent. Good job. Villos. So there you have it. That's the bicycle exercise done properly for the Weekend Warrior Workout.
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