In this circuit your going to use the indoor cycle bikes to do so ‘HIIT’, High Intensity Interval training, there are numerous weight loss and health benefits to this type of training, to many to go in to detail here as I know you are excited about the workout!
So, lets crack on… You are going to need an indoor cycle bike but you don’t need to bring one we have plenty 😉
Your are also going to need a matt as in between the intervals on the bike you are going to do some core training and abdominal work.
5 minute spin on the bike to warm up.
Spin bike Interval Session 1
In this interval session your going to stay in the saddle. You will increase the resistance every 30 seconds for 2 minutes. If you were scoring how hard your working on a one to ten scale you should start at a 6 or 7 and finish at 9 out of 10! Hard hard work but if you do this the results will speak for themselves!
Repeat the 2 minute seated hill climb 4 times with One minute recovery in-between.
Core Training 1
Plank (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Back bridge with single leg extension (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Side hold (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Cross climber (X 20)
Spin Bike Interval Session 2
Increase the resistance on your bike until you can stand up and pedal safely in the standing position. Your going to stay standing increasing the resistance every 30 seconds for 2 minutes working as before from a RPE (rate of perceived exertion) of 6/7 up to a 9 out of 10. Yep, thats right, your legs will complain as will your lungs but you’ll be making massive increases to your fitness and be burning fat for the next 6 to 8 hours after this training session!
At the end of the 2 minute climb decrease resistance and sit down and spin easy for 1 minute to recover as your going to repeat x 4!
Abdominal Workout 1
Reverse curls (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Oblique crunch (alternating) (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Back Raises (Month 1- 30 second hold / Month 2 – 45 seconds hold)
Crunches (Month 1- 30 second hold / Month 2 – 45 seconds hold)
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Clare and I (Keith) and the team can’t wait to see you in one of the session soon.