Would you like to become a better cyclist? If so, the summer season is the perfect time to set the wheels in motion. In order to be a strong, seasoned spinner, you'll need a total-body conditioning routine that focuses on speed, endurance, strength training, and single-leg movements that mimic the strokes of cycling.

Kick your bike game into high gear by completing the following circuit workout (completing each move two to three times) twice a week.

Frog squat
Improves: Glutes, quads, hamstrings, and overall endurance.

  • Stand with your feet shoulder-width apart, pointing your toes out at a 45-degree angle.
  • Dip your hips back and lower your body into your deepest squat possible with your fingertips grazing the floor. This is where your body should rest for each downward phase of the squat.
  • Hold for two counts, then push through your heels to elevate your body so your thighs are parallel to the floor or slightly higher. Do not stand up.
  • Return to the baseline and continue this up-and-down movement for 15 to 20 repetitions. 

Single-leg deadlift
Improves: Hamstring strength for hip extension and knee flexion through each stroke.

  • Hold a free weight in your right hand and let your right foot hover above the floor, putting most of your weight in your left leg.
  • Keep your left leg slightly bent and hinge back at the hips, lowering your torso until your chest is parallel to the floor. Your right leg should be slightly elevated behind your body. Stay in this position until you feel balanced, then slowly return to the starting stance. Repeat 12 to 15 times, then switch sides. 

Lateral lunge press
Improves: Quads and glutes for conquering steep hills and elevations.

  • Hold a free weight in your right hand and take a large step to the left. Lower your body into a side lunge while reaching your right arm diagonally across your body toward your left foot. Hold for two counts.
  • Push off your left foot, elevating it until it rests next to your right knee, and push the free weight up overhead.
  • Continue this lunge and shoulder press sequence 10 times, then repeat on the opposite side.

Broad jumps
Improves: Explosiveness, endurance, and speed.

  • Stand tall with feet hip-width apart and bend back at the hips, pulling your arms behind your body.
  • Jump forward, swinging your arms for momentum, and land lightly on your heels. Repeat 8 to 10 times.

For best results, repeat this circuit two to three times.

Ashley B. Greenblatt is a certified personal trainer and wellness coach. To learn more, visit ashleyblakefitness.com.