Cycle Fusion {workout + playlist}

Tonight I subbed a cycle fusion class. This class varies in the amount of time spent on the bike, which for some is a plus. Regardless, the workout is an intense hour long fight. I encourage transitions between stations to be kept to 15-30 seconds to keep the heart rate up after a brief recovery. Here’s how it went down tonight:

Bike warm up ~10 minutes

Class divided into 3 groups and rotated through each station for 5 minutes:

TRX: 20 muscle ups, 20 jump squats, 20 high rows

Cardio: 1 stair climb (up & down 1 set of stairs), 10 scurpees, run ~75 feet, burpee long jumps back to start

Bootcamp: 10 spider push ups, 20 bicep curls, 10 jump lunges

Group core: 3 minute planks – knee dips, hip dips (bend arms and twist to bring one hip to hover the floor & switch sides), hand raises, knees to opposite elbows

Bike: 5 minutes

Class divided into 3 groups and rotated through each station for 5 minutes:

TRX: 20 chest press, 20 supermans, 20 side lunges

Cardio: 50 ft bear crawl, run back, 20 weighted jacks, 1 stair climb

Bootcamp: 20 plank rows, 20 plank jacks, 10 burpees

Group core: leg lifts, leg pendulum lifts

Stretch/Cool down

 

Thanks for stopping by! I’d love to hear feedback. If you’d like to see video demonstrations of specific exercises, more explanations of workouts, have music suggestions or other comments, I’d love to hear! Happy spinning!

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