SPORT SPECIFIC EXERCISES -- FOR CYCLING, RUNNING, JOGGING!

These three sports, cycling, running and jogging, all incorporate the same primary and supporting muscles.  
Check out these 3 videos to watch and see what muscles are used:

With that information, what exercises would be sport specific to work: hip, glutes, quads, hamstrings, calves, biceps and abdominals.

This first video is using just your body weight, no added weights..  These are a series of 5 exercises for strength.  This series was designed for runners, but cyclist could also benefit from the same routine!

  (The single legged squat and the rotating squat are both hard an my knees, so I choose to not do them or to modify them.  You know your body, listen to it!!)  

THIS NEXT SET OF EXERCISES USES DUMBBELLS.  IF YOU DON'T HAVE ANY AT HOME, YOU CAN FILL WATER BOTTLES WITH WATER OR SAND...  
 1-  The dumbbell reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.

2.  The dumbbell squat could be performed with one weight held inbetween the legs or as shown in this video with a weight above the head.  Please make sure that you have proper squatting form.  Feet a little more than shoulder width apart, keep core engaged and make sure knees are not extending out over the toes.  By using only one weight, you will be asymmetrically bearing weight, therefore engaging the core to a stronger extent than evenly distributed weight.

3. Step ups incorporate quads, hamstrings and glutes, but also engage the core.  Toward the end of the video, she uses a knee lift, which will incorporate the hip as well as the core.  You can also, on the way up to the top, do a military, shoulder press.  You can use the step with risers as she is doing, or you can use a bench  a stair or whatever stable surface brings your knee to that 90 degree angle:

4. Same exercise as #3, except adding bicep curls and overhead shoulder press...  Works: Biceps, Legs, Shoulders, Upper Back:

5.  Core Strength

http://www.runnersworld.com/workouts/core-back-workouts