Training at home is great—no crowds, no waiting, and best of all you can fit a workout in at any time. The key with home workouts, like all workouts for that matter, is structure. It is important to have a proper progression as you go through your program. Here is a template that you can use to plan your workout:
Warm-up: 5 to 10 minutes or so to get your heart rate going and increase your core temperature.
Activation/Preparation: It's important to activate your glutes and to prepare your neuromuscular system for activity.
Balance: Single leg exercises to work on balance.
Power/Elasticity: Exercises to enhance your explosiveness and the natural elastic capabilities of your muscles and tendons.
Strength Exercises: Core, center of gravity change (lower body), upper "push" and upper "pull" exercises.
Regeneration: Foam roll or stretches.
With your lower body exercises, try to pick exercises that work each leg independently. This supports the dynamics of pedaling. Split squats, step-ups, lunges, and single leg squats are great choices.
Using that template, here is what a home workout might look like:
Warm-up: 10 minutes on your stationary trainer.
Activation/Preparation: Glute bridge—two sets of 10 reps each leg; Sun Salutation—three rounds.
Balance: Single leg reach. Place a water bottle about three feet in front of you. Stand on one leg and reach down and touch the bottle. Try not to round your back—make it more of a squatting type of movement. Three sets of five reps for each leg.
Power/Elasticity: Jump rope or jumping jacks. Three sets of 20 seconds on/20 seconds off.
Regeneration: Foam roll quads, hamstrings, upper back, hips.