Spin Workout

If you’re looking to get a great cardio workout in, hop on a spinning bike! I find spinning (cycling) to be a really fun and rewarding form of cardio, and I try do it at least twice a week. Here’s my latest workout for a little inspiration!

spinning workout (45 min)

  1. Warm up – seated cycle low tension, quick speed (How I Feel – Flo Rida)
  2. Sprints – chorus (In The Name Of Love – Martin Garrix)
  3. Stand and run – chorus (No Money – Galantis)
  4. Seated hill climb – increase tension with two turns, add half turn every 30 seconds (Gold On The Ceiling – The Black Keys)
  5. Standing “No Bounce” – chorus (Work from Home – Fifth Harmony)
  6.  Hover on elbows with medium tension – (Black Beatles – Rae Sremmurd)
  7. Seated hill climb – increase tension with two turns, add half turn every 30 seconds (Heathens – 21 Pilots)
  8. Jumps – 8 count (Says She Loves Me – Aer)
  9. Sprints – follow the beat of the music, should get about 3 long sprints in! (Split (Only U) – Tiësto)
  10. Hover – alternate between elbows and holding yourself up *remember flat back and don’t look at your feet! (Work Out – J. Cole)
  11. Light seated climb (Needed Me – Rihanna)
  12. Cool Down – seated cycle low tension, stretch hamstrings and quads (The Man – Aloe Blacc)

** chorus = run, sprint, “no bounce” while the chorus is playing, jog to the beat during the verses

Keep the burn going…

  • 35 bicycles (each leg)
  • 20 V-crunches
  • 10 leg raises

Repeat the circuit 3 times adding 5 more reps each time!

Don’t forget to stretch 🙂

 

“Be peaceful, be happy, be whole.”

With Love,

Hailey


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