Pick your passion

It’s been a while! Hope everyone had a great Memorial Day weekend. I’m still recovering from the Murph Challenge and don’t want to see another push up for a while. What a way to remember people who have served our country so bravely so that we can live freely.

I subbed a cycle fusion class last night and I wasn’t going to share the workout, but my hubby showed up and said it was tough. So now it’s your turn! Then if you keep scrolling, you’ll find today’s cycling workout this morning. You can pick your mode of action to sweat. 🙂 Have fun!

Cycle Fusion:

Divide into groups of three.

All cycle warm up, 5-10 minutes on the bike.

Rotate through 3 stations, 3.5 minutes at each station. (Don’t worry if you don’t make it through, you have 2 more rotations.) After rotating through each station once, return to the bikes for 1 song. We did building tabata sprints – 15 on, 5 off; 20 on, 10 off; 30 on, 15 off; 40 on, 20 off; 50 on, 25 off; 1 min on, 30 off. Rotate through stations once more for 3.5 minutes picking up (roughly) where you left off. Once again, return to bikes. Climb for 3-4 minutes. Rotate through stations once more. Finish with a 1 minute plank hold.

Station 1: TRX

  1. 20 lunges + chest stretch
  2. 20 tricep press
  3. 20 chest press
  4. 20 squats or squat jumps
  5. 20 mountain climbers
  6. 20 hamstring curls to bridge press
  7. 20 pike crunches
  8. 20 cross over rows
  9. 20 bicep curls

Station 2: Floor

  1. 20 plank tricep extensions
  2. 20 single leg deadlifts
  3. 20 goblet squats
  4. 20 bent over rows
  5. 20 bridge press + reverse fly
  6. 20 back lunges
  7. 20 side lunges
  8. 20 shoulder press

Station 3: BOSU

  1. 10 bosu spider push ups
  2. 20 bosu squat hops
  3. 20 bosu v ups
  4. 20 bosu bicycle crunches
  5. 20 bosu mtn climbers
  6. 20 bosu lunges
  7. 20 bosu walking plank

Shew. And then do this cycle workout! (Playlist below.)

I. 3 min. warm up

II. Decline Hills

  1. Beginning at 6 above base, decrease by 1 every 15 seconds to base. Rest 30 seconds.
  2. Beginning at 8 above base, decrease by 1 every 20 seconds to base. Rest 30 seconds.
  3. Beginning at 10 above base, decrease by 1 every 30 seconds to base. Rest 30 seconds.

III. Sprints (On at 4-5 gears above base. RPM does not exceed 110)

  1. 3x: 15 seconds on, 30 seconds off. Rest 30 seconds.
  2. 3x: 30 seconds on, 15 seconds off. Rest 30 seconds.
  3. 3x: 15 seconds on, 30 seconds off. Rest 30 seconds.

IV. Hills (Top=10 above base, RPM does not go below 50)

  1. Gear up 1 every 15 seconds, 1 minute at the top.
  2. 1 minute recovery.
  3. Gear up 2 every 20 seconds, 2 minutes at the top.
  4. 1 minute recovery.
  5. Gear up 3 every 30 seconds, 3 minutes at the top.
  6. 1 minute recovery

V. Sprints (On at 3-4 above base)

  1. 4x: 20 seconds on, 10 seconds off
  2. 8x: 10 seconds on, 5 seconds off

VI. Hill

30 seconds at each:

  1. standing climb (base +5), standing surge, seated climb (base +4), seated surge
  2. standing climb (base +6), standing surge, seated climb (base +5), seated surge
  3. standing climb (base +7), standing surge, seated climb (base +6), seated surge

VII. Cool Down!

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