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The great news about workouts that target the arms and shoulders is that you’ll see results very quickly. Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper arm is about parallel with your torso. Every g-force model now includes an exclusive LeMond Fitness WKO Lite™ Personal Training CD. Once you download your workout data, you can also use the WKO Lite™ program to create your own workout diary. Because your shoulders and upper back tend to have less body fat compared to other areas of the body, you’ll get the toned, defined look you’re working for much more easily.

With WKO Lite™, you can download your workout information from your g-force bike to your computer.
Simply install the CD on your computer and you will be able to use any of the three custom fitness programs to enhance your g-force workout. You can improve your overall fitness level, increase your short term power, stimulate your metabolism for weight loss and even increase your sprinting power. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart. Downloading your workout and analyzing your watt and heart data will tell you how well you were able to accomplish your training goals.

WKO Lite™ training programs include a Weight Loss Plan, a Fitness Improvement Plan, and especially for cyclists who want to be more competitive and improve their results, a Peak Performance Plan which measures and charts your watt output. Some days you will meet or exceed your goals, which is the green light to stay on your program. This often means that recovery is lacking because of over training, illness or other stress.

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