I_like_cereal

In order to avoid the gym as much as possible I have found these places to get great workouts and great ideas to improve workouts.

The workouts are not "bike specific". So use what you want and leave the rest.

rosstraining.com and the Itunes Podcast called "Fit for Duty".

I love Ross's site. He really does answer all emails personally. He inspired me to create my own personal gym with found objects and to create odd objects. The bonus is his Tabata training. If you have tried interval training on a bike try tabata training. Higher intensity and much more pain. Tabata is described as 1 minute of full on go, I mean go. Everything you have pour it into the exercise. 10 seconds of recovery and repeat for 4 one minute rounds or four 2 minute rounds or four 3 minute rounds. Yes ideally this is fighter conditioning, but wouldn't it be great to be able to drop a guy on a hill due to this type of training.

The podcasts are good 30 minute workouts that are not terribly intense, but do give you a good workout. Some are weightless, some require resistance bands, and some require weights or weighted objects (medicine balls, kettle bells, or free weights). Still others use the TRX system, yoga, pilates, or Swiss ball. They do take a while to load the vid on my machine but they are free and that is important.

I completed two of the ab workouts one regular sit up and flutter kick based and the other was a pilates based. Both kicked my core hard but did not leave me so sore that I could not function.

I am not affiliated with Ross I just like his site and I am not in the military or work at the Pentagon.

Hope you enjoy.

I_like_cereal

I forgot to add this.
The Deck of Cards workout

Essentially you take a deck of 52 cards, assign an exercise to each suit, shuffle, and work.

Example - Hearts are crunches with 25 lb medicine ball, Diamonds are flutter kicks, Clubs are sledge hammers on to a tire, and Spades are burpees onto a tire.

If you draw a face card you would do 10 crunches with the medicine ball or 10 sets of flutter kicks, etc... If you draw an Ace it would be 11, and all others are face value.

Its a great way to mix up your routine. I guess if you are a runner you could assign heart rate zones to each suit with the value being time.

Either way it is a fun and easy way to get a quick workout either focused or whole body.