Video: 20-Minute Complete Guided Core Workout By Dialed Health

Apr 22, 2020
by Derek Teel  
GUIDED CORE WORKOUT

by DialedHealth
Views: 10,134    Faves: 230    Comments: 12

Getting Started
Start the “Guided Video” to do the workout in real time with Dialed Health Trainer Derek (above). He gives direction for each movement along with counting reps, sets, and useful tips. You can also use the “Solo Routine” to work at your own pace using the individual movement videos to perfect your form(this is the same workout as the guided video, but listed step by step below). Choose your preferred method and get moving.

*Remember, you are strength training to get better, not injured. Stay smart and consistent with your form as the number one priority. If you execute this workout, plan to build strength that helps you on the bike and in the rest of your active life.

Warm Up: Complete 2 Sets Before Moving On (X2)
*move down the list in order to complete one set with minimal rest time between movements.

Glute Bridge With Alt. Leg Extension: 10 Reps (alt. 5 each side, slow)
Hollow Hold Rock: 20 Reps (20 each side)
Bear Crawl: 10 Steps Forward/10 Steps Back (2 times)
X2





Strength Circuit: Complete 3 Sets Before Moving On (X3)
*move down the list in order to complete one set with minimal rest between movements.

High Plank Alt. Shoulder Taps: 20 Reps (alt.10 each side)
Side Plank Leg Raise: 10 Reps (each side)
Double Crunch: 20 Reps
Pulse Ups: 10 Reps
Cobra: 10 Reps (2 second holds)
X3







Cool Down: Complete 1 Set To Finish Workout (X1)
*move down the list in order to complete one set holding each stretch for 30-90 seconds.

Upward Dog With Twist
Half Kneeling Hip Stretch
3 Position Wall Stretch
X1




Congrats on getting your workout done today! Get at least one more strength workout this week to continue making progress. Just leave enough in the tank for your next ride so you can put that new strength to use.

Follow @dialedhealth https://www.instagram.com/dialedhealth/ for training and riding content or visit dialedhealth.com for full programs you can do at home or in the gym. Each program is science-backed and specific to your riding discipline. Try a 7-day free trial and email Derek with any questions to help support you through the process.


Meet The Trainer
Headshot
Derek's interest for health and fitness initially sparked while racing on Yeti Cycles downhill team in 2009. Meeting with trainers and nutritionists opened his eyes to the world of performance that stuck beyond his years of racing. Fast forward and his training career has taken him all over California. From high end facilities focused on personal training, to large boot camp classes, these experiences have allowed him to take the knowledge of the general fitness space and cater it to the real needs of cyclists. Now as Dialed Health, Derek trains clients at his studio in person and works with athletes all over the world through his online training platform.

photo
Derek riding at his local trails in Auburn, CA

bigquotesDialed Health is strength training for cyclists. Start moving forward and discover your path.


Posted In:
Tutorials and Guides Videos Health and Fitness


Author Info:
DialedHealth avatar

Member since Apr 17, 2020
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123 Comments
  • 22 0
 Dialed health is awesome! Derek's programs and content is some of the best. Also he slays on the bike!
  • 8 0
 YEAW! Really appreciate you following the content!
  • 2 0
 @DialedHealth: This is awesome!!
Also, where can I get that wallpaper ?????
  • 1 0
 @Waldon83: I was going to ask the same thing..
  • 1 0
 @c-wal @Waldon83 Stoked you like it! It's a photo by my buddy ( @macadamphotography on instagram) from Lover's Leap in south lake tahoe. We had it blown up and turned into wallpaper for the studio!
  • 2 0
 @DialedHealth: awesome, so, how can I buy it for my bedroom?
  • 2 0
 @Waldon83: haha nice. You might have to do some local recon. My Mah is an interior designer and set up the process for me(I just found the photo). I'll see if I can get some intel from her.
  • 13 0
 Derek is an incredible trainer. Science-based and pragmatic, and an insanely good rider to boot. Stoked to see him get the coverage he deserves on here!
  • 5 0
 Really appreciate that Jonathan! You have been a huge inspiration for me to keep sharpening the product and to use it alongside the members/clients.
  • 10 0
 Awesome Derek!! Great content from one of the most positive and approachable guys out there. An amazing trainer and he absolutely rips on a bike. Always giving back to our riding community and sharing great vibes on the trails. Thanks for the content and hope to see more from you soon.
  • 5 0
 That means a ton James, THANK YOU! Great to know the trail vibes from myself and all things Dialed Health have been positive. Can't wait to get some group rides going again when we can!
  • 8 0
 I’ve been following Dialed Health even before Derek had his own studio and I love the content he publishes! Always innovative and attentive to details, he’s a great inspiration in the gym, on the trails, and in the kitchen!
  • 5 0
 Thanks for repping from across the pond. It's great to see you constantly digging to improve your movement, performance, and nutrition. KEEP CRUSHING!
  • 6 0
 its one thing to have a trainer who has a whole list of credentials and knows how to get you in great shape...its another thing to have a trainer who has all of that above but also is just a human being who likes to make jokes, share about his personal life, oh and he can slay it on a bike. He raced on the Yeti team along with Jared Graves and has worked with Sam Hill's trainer. He provides so much more than just a workout plan and that I think separates him from the rest. If anyone is thinking about working with a trainer, Derek is the man!
  • 2 0
 What a legendary testimonial. Can't thank you enough for the kind words and for following all the content. I'm guessing you listen to the podcast if you know all of those facts. #DIALEDFAM
  • 5 0
 Derek has been helping me with my own fitness goals aboard two wheels for years, and is a big part of how I'm able to string together multiple weeks on end of Local Flavours projects without crashing and burning. Great work my man! Stoked to see this come together!
  • 5 0
 You have believed in Dialed Health long before the online site was available to the masses. Thanks for all your support over the years brotha! It's been so cool seeing the beast you've turned into.
  • 4 0
 Thanks for sharing this PB and Derek! I’ve been following his program for the past couple seasons and have gained such better knowledge about health & fitness, while riding the best I have yet. No doubt the raddest dude around!
  • 6 0
 Thanks Nicky D! It's been rad helping you prep for EWS races this last season. DIALEDFAM
  • 4 0
 I’m a subscriber to the dialed health programs, and they’re great!

Way cool to fire up Pinkbike and see Dereks workouts here. Great programs and his podcast is nice too.

I think workouts are more important than gear when it comes to fun on the trail, performance and progression.

Buy a nice bike, get in shape, destroy gear junkies everywhere.
  • 2 0
 Member, podcast listener, and someone who prioritizes their own body over equipment...I'm a fan! Really love this, thank you!
  • 4 0
 Our family mountain bikes and have benefited from Dialed Health workouts. Derek’s workout variety is awesome and knowledge of cyclists strength needs have improved our biking.
  • 4 0
 If I had a nickel for everyone who thought your van with the big "DIALED HEALTH" sticker was mine...haha. Thanks for representing! I've loved getting you guys stronger and helping Travis start his career! #younggun
  • 3 0
 @DialedHealth: hahaha I've seen this van at multiple CES races and wondered who it was
  • 3 0
 Yea boy! Been fortunate to know Derek for the last year or so. Super grateful for his guidance and the dude's energy is contagious! Seen a massive difference in my riding and approach over the last year. @DialedHealth stoked for you brotha!
  • 2 0
 That means a lot coming from a fellow trainer! It's been awesome helping you through the process of becoming a trainer who gets more riders focused on strength work. Excited to see you grow man!
  • 3 0
 Congrats @DialedHealth on getting this exposure! Guy cares more about his clients success than his own. He is what I like to call "Good people". Folks like that are hard to come by these days. I am an anti gym person but like his take on overall fitness and how accommodating his programs are for home workouts.

Keep at it DT!!
  • 2 0
 Real talk! So happy to get other "anti gym people" strength training to support their riding. So much more on the way!
  • 3 0
 Spent a week to ride my mtb in the Sacramento area a year and a half ago, Derek was nice enough to welcome me in his gym for some workouts. I kept following his work since. Rad, generous and professional guy! Dialed Health is good stuff !
  • 2 0
 It was so rad to have you in the Studio! You're an awesome example of a woman who trains hard and rides even harder. Keep crushing dude!
  • 3 0
 When I started training with Dialed Health I had really bad strength imbalances (like most riders). I suffered from lower back pain and my form would fall apart after a few minutes of hard descending.

Today I'm riding faster than I ever have in my life, and I'm almost 40. The pain is gone and my form is solid. Derek's programs are super targeted and he won't waste time with stuff that doesn't directly translate to performance on the bike. His riding and racing experience really pays off. Can't recommend DH enough, total game changer.
  • 1 0
 THIS GETS ME SO STOKED! Nothing better than someone getting out of pain and enjoying descending with more strength and confidence than ever. Really appreciate the testimonial Justin!
  • 4 0
 Derek is an amazing trainer, everyone should go check him out. Its great to see him on PinkBike! But seriously check out Dialed Health, you won't regret it!
  • 3 0
 Right on James! Thanks for the awesome feedback and shout out!
  • 3 0
 Intuitive, easy to follow, and one hell of a good dancer
Even if you think your fitness isn't a weak point, there's no harm in checking out what Derek has to offer
No stone unturned
Grip it & rip it
  • 2 0
 "Good Dancer" Without a doubt the best compliment of the day, hahaha! Really appreciate that.
  • 5 0
 Derek is a legend when it comes to fitness!! SO rad seeing his stuff on PB. #dialedfam
  • 3 0
 #DIALEDFAM So sick, thank you!
  • 2 0
 I can't recommend Derek's programs enough! I had never done any structured strength work in my life and spent very little time in the gym. His programs were very easy to understand and achievable thanks to him breaking down movements and selecting workouts that will benefit cycling. Now I look forward to going to the gym and getting stronger, and have seen substantial benefits on the bike and in just normal life. 10/10! Also a very nice dude, always a plus, no one wants to work with a jerk.
  • 2 0
 Thanks Taylor! Great to know you're having a smooth experience using the programs and are getting the results. Thanks for the compliment as well. 10/10...LOVE IT!
  • 3 0
 Stoked to try this workout today! Derek's workouts are always killer and help me work towards my goals on the bike even if I don't get a chance to ride that day. Keep it up and thanks for sharing!
  • 2 0
 Right on Josh! Let me know what you think of this one. So far, people are loving the Guided Workouts for home if you have little or no equipment.
  • 3 0
 Damn, Derek's more popular than Yoga Girl. Honestly didn't expect that. Came for the comments from the armchair strength and conditioning specialists about how he's got it all wrong.
  • 3 0
 HAHAHA Well I do provide a lot of shirtless content of Instagram... I've been waiting as well. Grateful to not be battling back and forth.
  • 2 0
 Awesome to see such a knowledgeable and passionate dude here on pinkbike! Had the pleasure of training with Derek personally and online and improvements I saw not just in cycling but overall health and life have been nothing short of life altering!
  • 1 0
 Thanks Ryan! It's been so cool working with you over the years and seeing your progress. I love seeing rad mountain bikers get out of pain and shred harder!
  • 3 0
 Derek is the real deal! We've been clients of Dialed Health since day 1. We also refer our shop customers to Derek all the time. It's a great partnership and love supporting such a solid human and trainer!
  • 1 0
 Thank you for all the support over the years! I feel so grateful to be connected with a bike shop that has top notch mechanics, product, service, etc... Most important is that you guys genuinely care about the community. I have definitely benefited from it!
  • 2 0
 Been doing Derek's workouts for the last 3 weeks and really trying to watch my diet. I can say I have noticed a difference in my endurance in just this short amount of time. Looking forward to how much stronger I can get on the bike. Great stuff Derek. Keep it up!!
  • 1 0
 So stoked to hear the you're noticing the improvement! We're on a roll with new workouts on the website with so much more to come, so it's on!
  • 4 0
 Ayyy what up Derek!! Been using the guy's programs for almost a full year. Stoked on the progress.
  • 3 0
 Stoked you're loving the programs Alec! Dialed Fam OG!
  • 2 0
 @DialedHealth: Heck yah congrats on the coverage. This is the most positive comment board on a PB post I've ever seen. Killin' it
  • 1 0
 @azogas413: Thanks to you and the #DIALEDFAM LET'S GOOOO
  • 4 0
 Derek is the man! Can't tell ya how many bone breaks and injuries strength training has helped me avoid.
  • 3 0
 I think about this all the time! So many crashes I've walked away from wondering what would have happened if I wasn't stretching or strength training.
  • 4 0
 Never knew body weight workout could wreck me so much, enjoying the no equipment strength program during this time!
  • 2 0
 Great to hear it's helping you get through this lack of gym access! Excited to keep making the AT-HOME option better for now and the future.
  • 3 0
 Derek is beyond dialed with these programs. Been following him for awhile and have learned a ton of new stuff. Give this program a go, it’ll make you hurt so good.
  • 2 0
 Sick Cole, THANK YOU! "Hurt so good" is a real thing, haha. Happy you have learned a lot following the content!
  • 4 0
 Derek on Pink Bike, bout time! Super rad, humble dude and very fast on a bike. A true testament to his own workouts!
  • 1 0
 "bout time" LOVE IT! Thanks for the kind words. Happy my riding can be a testament to the workouts and Dialed Health philosophy.
  • 2 0
 Woohoo, Derek's on PB! I've been following his nutrition guidelines and doing the dumbbell program for 65 days and I've lost almost 20lbs; Can't recommend him & his work enough.
  • 1 0
 This is what I'm talking about! Way to put the information to use and get the results. It takes a lot of commitment, so I commend you. Thanks for setting an example for the #DIALEDFAM community!
  • 2 0
 Started a Dialed Health off-season enduro program about a month ago, and have been stoked on it. Videos helpful and adaptations for injuries are readily available thru email. Can't recommend D.T. enough.
  • 2 0
 THANK YOU. Happy you're digging the program and making use of specifics through email. It's easy to want to help when you're serious about getting it done. KEEP CRUSHING!
  • 4 0
 This Actiondad is top notch. From his workouts to his podcast. Definitely helping the betterment of the WORLD.
  • 1 0
 "Action Dad" haha I love it! Thank you for listening to the podcast and the good word!
  • 2 0
 This is great stuff! I've ridden with Derek and he's the REAL DEAL! Great person and so fit he smokes everyone else! haha! Makes you want to be better! Great motivation to improve as a rider.
  • 2 0
 Right on! Really appreciate that coming from you because I think about you daily(your sticker is on my water bottle) hahaha. Can't wait to get some group rides going again when we can!
  • 3 0
 Yes! highly recommend digging into Dialed Health content and social media. Tons of good stuff!
  • 3 0
 Stoked you're enjoying the content!
  • 3 0
 Glad this is available to everyone! I pay for his monthly plan and it’s great!
  • 3 0
 Thanks Tyler! Stoked to give everyone a little taste of these new Guided Workouts. The new Kettlebell one just went live on the site today!
  • 2 0
 Derek's programs are awesome!! 10/10 would recommend! Used his programs to kick off my training this year and I've had great results.
  • 2 0
 RAD! Hearing about peoples results seriously keeps me fired up to make your experience better and better. Thank you!
  • 4 0
 I hope pinkbike and dialed health can make this a somewhat usual thing!
  • 1 0
 Me too! What would you want to see next? Mobility, KB, TRX, Nutrition?
  • 1 0
 @DialedHealth: Bro, Bring your nutrition tips to the masses. I love your no nonsense approach to it. It's easy to learn and understand and easy to follow after some practice.
  • 1 0
 @Avanwin: Right on! I'm going deeper on nutrition for the new site so I have some extra content in the works. Thanks for the feedback!
  • 4 0
 More Dialed Health on PB please!
  • 1 0
 LET'S GOOOOOO!!!
  • 1 0
 Yes! Nice work Derek! I have been doing the no equipment workouts with my kids in the morning before work and school. Great stuff! Oh and go check out his blog on the website about nutrition! Such a great source!
  • 2 0
 Getting the whole family on board! How cool is that? Way to set the example for your kids. Also, I appreciate the shout out to the blog!
  • 1 0
 Well deserved love on here for Derek! Although I've not met Derek in person, he's been very responsive and helpful over on Instagram. Dude's the real deal and his workouts WORK!
  • 1 0
 Really appreciate that! Happy you have gotten value from the content. Check out this guys YOUTUBE CHANNEL! "themiltonator"
  • 1 0
 Stoked to see you finally get some PB coverage dude, you most certainly deserve it!! Keeping us excited to shave the grams through well thought out workouts. Keep ripping and I'll keep following along!
  • 2 0
 That means a ton man, especially since we met over burgers, haha! Thanks for staying posted to the content...So much more to come!
  • 2 0
 This is exactally what I and many of us need thanks man ????this is rad????
  • 2 1
 I mean !!!!!!! Not ???
  • 1 0
 @MountainlessMTB: I figured that's what you meant, haha! Stoked to hear what you think!
  • 2 0
 Highly recommend this program. It’s helped me so much with my motocross and mtb training!
  • 1 0
 Representing for the Moto guys! It's been rad helping you come back stronger than ever after your shoulder injury. Hope you have a chance to test your speed this year.
  • 3 0
 Keep up the great work! Going to add this to my routine and try it out!
  • 1 0
 Right on! I'd love to hear how it goes.
  • 3 0
 Ya Derek! Awesome rider, awesome trainer, better human!
  • 2 0
 Can't tell you how much I appreciate that! The trifecta of compliments, haha!
  • 3 0
 Yeah Derek! Stoked to see this guy getting the exposure he deserves.
  • 1 0
 Thanks for the support brotha!
  • 2 0
 Good stuff Derek! I gotta pack on some meat - can you help? LOL. Locos need to visit the gym soon!
  • 1 0
 I thought we talking about this "meat packing" talk...hahaha. Shout out to the infamous Eldocolocos! Let's get on these workouts.
  • 3 0
 First time hearing this, thank you PinkBike, thank you Derek, will try!
  • 1 0
 Right on! Keep me posted on how it goes!
  • 1 0
 Derek is literally the best, doing this workout 3 times a week and can't wait to apply the progress on the trail, once we can get out again...
  • 1 0
 Derek is the man! I just started working with him, but I haven't met anyone more catering to my wants and needs! Stoked to see this on PB and hope to see more!
  • 3 0
 Hardcore
  • 2 0
 Pun intended? haha
  • 2 0
 Those final photos make me nostalgic for Auburn trails!
  • 1 0
 Right? Auburn is running super good now, but man do I miss that old Eastside!
  • 2 0
 @DialedHealth: Is something gone? Several of my formative riding years were on those trails but I moved away in 2012...
Manzanita>stagecoach>Clementine>connector>forest hill>connector>confluence>stagecoach. Such a fantastic way to spend a day.
  • 1 0
 @sspiff: Nothing is gone, but they took a tractor down Eastside to get rid of the ruts. Now it's just high speed with some water bars and off camber...still pretty fun. The Whole Enchilada of Auburn! Great way to get 25 Miles of singletrack in. This place is underrated...
  • 2 0
 Derek and Dialed Health are awesome! That is all
  • 2 0
 Straight shooter...haha thank you!
  • 2 0
 Great stuff! This is going to help keep me stable on the bike.
  • 1 0
 Couldn't agree more, thanks!
  • 2 0
 Best strenght workout I've done in10 years in the sport!
  • 2 0
 Really? That's so great to hear, thank you!
  • 2 0
 Needed this. Keep the dialed health program coming.
  • 1 0
 Done! Hopefully we can make this a reoccurring thing!
  • 2 0
 That was a killer workout! Thank you Derek!
  • 1 0
 Stoked you liked it! Way to get it done!
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