Workout While You Ride: Week 2 – Legs

Jan 09, 2017

Last week we showed you how to build up your arms while riding on your commute.  For week two, it’s all about legs and we will show you how to move them while we move you!



Week Two: Legs

Heel Lifts

Benefits: Calf stretches can significantly help reduce knee pain and while doing so increase flexibility.

How to: While remaining seated, give your calf muscles a work out by raising your legs up on the very tips of your toes. Pretend your a ballerina putting on a show for all your fellow riders — they’ll be thrilled! Your calves should start to feel a burn. Hold for 10 long seconds then repeat if you dare.

Ankle Rotations

Benefits: Increase your flexibility and limit future sprains!

How to: Spin your ankles round and round, as far as you can (no need to go all Exorcist with them — you’ll end up in a cast) in both directions for 5-8 seconds. If your ankles aren’t too dizzy, do 5-8 reps each.

Toe Lifts

Benefits: Buff up those calfs and increase circulation!

How to: Sit up straight keeping your back against the seat. Keep your heels on the floor as you raise and lower your toes. Switch the opposite foot and repeat. You’ll be tempted to take off your shoes. This isn’t yoga class friend. Let’s keep those shoes on.

Leg Extensions

Benefits: Tone those thighs.

How to: Put your feet under the seat in front of you and raise your legs after doing the extension. If you kick the seat of the person in front of you, just tell them that you caught the fitness bug and are riding it all the way to Boston. Then high five them.

Aisle Walking Lunges

Benefits: Tone. Tone. Tone.

How to: Place hands on the overhead handrails. Using the rails, stand with your feet shoulder width apart, step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground, repeat with the other leg continuing down the aisle. C&J recommends only doing this when the bus is at a complete stop.

Stay tuned, week 3 focuses on chest & core!

See the full series here.

While C&J encourages exercise and healthy lifestyles, this post is meant to be humorous. Any exercises you do should be done under the supervision of a doctor and/or professional trainer.