Here are some Videos of the Workouts and rides we have done. Notice that all exercises are done with bodyweight and are multi-joint. This causes the all the muscles to work together as a unit.

Squat progression for beginners from Stephen on Vimeo.

Back Lunges are the next challenging leg exercise.
Back Lunges from Stephen on Vimeo.

Front Lunges – keep the knees behind the toes (I get close on a couple) and do an equal amount on each leg. Don’t use your body to get yourself back up, use your front heel to thrust yourself back to standing position.
Front_Lunges from Stephen on Vimeo.

Cyclist Tim Henry’s 2nd workout of his off season.

Helmet Cam swap with Amy