Having a new workout is a great way to boost motivation and see gains. When we do the same workout all the time, it fails to challenge the muscles and you fail to see gains. This routine focuses on muscles and movements to increase strength and range of motion needed for a more powerful, more efficient pedal stroke.
Make sure your form is good and you frequently adjust the amount of weight being used to perform these activities to continue to get gains. This can be done alone or as part of a larger workout, depending on your needs.