Get on y’r bike…..
Jun0
It’s time for a fun, hard, sweaty weekend workout. I hope you find some time this weekend to get through this routine. You can do it on a bike (stationary or rolling!) but you could follow the same instructions and use a cross-trainer or eliptical trainer if you prefer. All music can be downloaded from iTunes.
Superstition – Stevie Wonder 4:27
Your warm-up – keep it at a nice even pace..
Easy riding, pedal at smooth rate. Aim for 80 rpm (revolutions per minute). You should be breathing easily and have some resistance
Everybody-got-their-something – Nikka Costa 4:21
Alternate:
* 1 min. Fast – double the beat!
* 1 min slow down and pedal at single beat.
Last final 1:21 single beat
Pick up your pace, follow the beat! You should start to breathe deeper but legs not yet exerting too much. Enjoy the ride and dance on your pedals!
What if – Meg & Dia 3:26
16 counts out of the saddle, pedal quickly.
Sit down for 16 counts, keep same rhythm.
Do this 8 times!
Then ride with the music
Count to the beat and keep up a steady rhythm. This will get your legs to burn…and it should!!
My Elevator – Flo Rida 3:50
Pick it up, increase your resistance and get out of the saddle! Stand and ride that bike. (or ride faster).
Imagine you ride uphill – you should be pushing it now. Resistance is high, and rpm is lower (60-70). Your legs should be really pushing those pedals round hard.
Who do you think you are – Spice Girls 4:01
Fast downhill riding – low resistance. Keep resistance so that you feel you are pushing but pedaling at 90rpm min! So light and fast. Go for it.
So many men – so little time – Liz Lottman 3:38
Turn up your resistance – PUSH HARD.
Stay with the beat. Slow down rpm.If your legs are getting tired, ease of alternating minutes and pedal faster.
American Idiot – Green Day 2:54
30 sec. sprint
30 sec. ease off
40 sec. sprint
40 sec. ease off
34 sec. fastest sprint!!
Carry straight from the last song into a fast & furious ride alternating with same length easing off.
Really go for it in the sprints – don’t hold anything back.
My Life would suck without you – Kelly Clarkson 3:32
Straight pace, follow the beat. Fast and pushing it but not too much resistance
Keep up the pace – pedal straight through following the beat.
No you girls – Franz Ferdinand 3:40
Take a break – keep up with the beat and enjoy!
Slow it down a little, ease of resistance. Breathe!!
Yeah! – Usher (featuring Lil’ John) 4:10
Turn up resistance, but keep low rpm/pace.
Let the beat guide you. Push it hard, resistance so that you can keep up the beat but only just. No cheating.
Sunshine & Summertime – Faith Hill 3:27
Nice and easy riding Breathe it out, pedal easy – these are your final minutes…
Sunny – Bobby Hebb 2:36
Just because it’s a nice song…
Keep going as long as you want…but I am done!
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