Pour Sweat: Part 2, Bike
Grab that ride and get those wheels moving! This is one of the best cardio workouts you can possibly do on the bike. Not only does it guarantee a great sweat session, but it will also tone up those legs making them look lean and muscular. You can do this workout with a stationary bike, spinning bike, or a road bike. My favorite is the spinning bike because you can really turn up the resistance for a good burn :o)
Workout: Get it!
1 minute warmup- easy riding
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Air squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Wall sits (put butt against wall and sit with back straight and quads parallel to floor)
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Jump squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Pulse lunges (30 seconds each side-no weights)
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Air squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Wall sits
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Jump squats
2 minutes- Turn resistance to medium
1 minute- Turn resistance to an easy/medium and SPRINT
1 minute- Pulse lunges (30 seconds each leg)
2-5 minute cool down on the bike- let your heart rate come down to about 100-110 bpm
**When you master this, add one minute to the resistance and 30 seconds to the sprints.**
Facebook Comments
