Another Space bootcamp week four: a lower body sequence for spin stars

Spinners, assemble: this a lower-body workout that is especially suited to stationary cycling enthusiasts. It will work all the major muscle groups in the lower body to make you stronger and faster when you’re firing on all pistons.

1. Lunge

Place your hands on your hips and stand tall, with your shoulders pushed back. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Hold for a moment, then push yourself to the starting position. Repeat on the opposite leg, and alternate. Complete 20 reps on each side.

2. Bicycle crunches

Lie on your back and make your spine flat on the floor, in a “neutral” position. Put your hands on either side of your head, pull your abdominals in towards the floor and lift your shoulders and feet off the floor. Pull the right leg towards your left elbow while twisting the core, and extending the left leg away. Alternate, keeping your feet and shoulders off the floor. Do 10-20 reps, then rest for 10 seconds. Repeat four times.

3. Glute pulse

Start on all fours, shoulders over wrists, hips over knees. Lift the right foot up towards the ceiling, keeping the leg bent. Pause at the top and then begin to perform small pulses for 30-45 seconds. Rest. Repeat with the left leg. Keep your spine straight and abdominals lifted for support.

4. Side plank

Starting in a neutral plank position, transfer your weight onto your right hand and foot. Open the left arm up to the ceiling, allowing the body to follow until the body is open. Lift the left hip towards the ceiling, keeping your shoulder over your wrist and ankles stacked. Hold for 30-45 seconds. Rest. Repeat on the other side.

Rachele Louise is the lead cycle instructor at Another_Space, anotherspace.london. Follow Rachele on Instagram: @rachelelouise