Hey everyone!
I hope you are all having a good weekend! Every Saturday morning I look forward to going to spin class with my hubby! We had a pretty challenging workout! If you’re looking to mix up your cardio try applying this workout to your choice of exercise whether its swimming, running, elliptical, stair master, jumping rope! Here’s some of what we did:
5 min warm-up
Ladder (done on 1 or 2 gears up from your flat road):
15 sprint
15 medium tempo
30 sprint
15 medium tempo
45 sprint
15 medium tempo
1 min sprint
15 medium tempo
45 sprint
15 medium tempo
30 sprint
15 medium tempo
15 sprint
Climbing Hill (higher resistance, slower RPM):
30 sec seated climb
30 seconds standing climb
3 x through:
Take a gear off and sit back down:
30 sec seated run
Add gear back on:
15 second standing climb
Tibatta/ Intervals (done on 1 or 2 gears up from your flat road):
3x: 1 min run, 15 sec recover
3x: 45 sprint, 15 rest/ 30 sprint, 15 rest/ 15 sprint, 15 rest
Let the drum kick- CITIZEN COPE add 4-5 gears up from your flat road!
30 secs seated climb
every chorus you sprint (maybe dropping of 1 gear?)
When chorus is over: add 1 gear back on, seated run (medium tempo)
Repeat until song is over
Reverse TABATTA:
4x through:
20 sec run, 10 sec sprint, 15 sec recover
Enjoy!
xo
Engrid
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