# Ride & Strength

You'll hit every major muscle group with dumbbells — the perfect complement to your Peloton rides. Hop on the bike before or after for a complete, well-rounded training day.

## Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle

## Main Workout

- **Superset · 3 rounds**
  - 8 Deadlift - Dumbbell
  - 10 Shoulder Press - Dumbbell
- **Superset · 3 rounds**
  - Row Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - 10 Lunge - Dumbbell
  - Anti-Extension Progression

## Cool Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose