spin class bike

Hey there everyone!

I hope you gave my Category 2 workout a go the other day and felt the Angry Trainer wrath! Today I have a new workout for you that I literally completed a few hours ago. Last week I attempted to take a SPIN class at my club, but when I arrived it had been cancelled. Just my luck huh – well there’s a silver lining and this workout was born from my missing that class.

In case you didn’t know, I was certified in SPIN in my early twenties when the bike craze hit hard. I taught for years but the class participants became a little bit nutty for me to deal with. They were fighting over bikes, showing up hours early to sign in, and truthfully just becoming obsessed. I became burned out, stopped teaching, and hung up my little tight shorts. I’ve been out on my mountain bike a lot during the past warmer months, but haven’t really ridden a stationary or SPIN bike in a while – until today that is.

Here’s what I did.

Warmup

* Recumbent Bike x 5 minutes – any bike can be used

Circuit #1 Workset I

* Perform these 5 exercises in succession with 15 seconds rest between

1. Spin Bike – seated position; moderate resistance x 1 minute

2. Swiss Ball Pikes x 15; crunches, leg lifts, or sit-ups can be substituted

3. Dumbbell Side Laterals x 15 reps

4. Spin Bike – Standing position; Hill Climb with added resistance x 30 seconds

5. Kettlebell Snatch x 15 each side

6. Rest 45 seconds and repeat the circuit one more time

*rest one minute before moving to Circuit #2

Circuit #2 Workset II

* Perform these 5 exercises in succession with 15 seconds rest between

1. Spin Bike – seated HILL, heavy resistance, slow speed x 30 seconds

2. Pushups w/ alternating knee lift x 15

3. Plank One Arm Dumbbell Row x 15 each side

4. Spin Bike – Alternated 10 seconds standing/seated (up/down) x 60 seconds

5. Medicine Ball Chops x 15 each way

5. Rest 45 seconds and repeat the circuit one more time

*rest one minute before moving to Circuit #3

Circuit #3 Workset III

* Perform these 5 exercises in succession with 15 seconds rest between

1. Spin Bike – 60 second seated sprint w/ light – moderate resistance

2. Dumbbell Bicep Curls x 15 reps

3. Body weight Dips x 15; alternates -triceps extensions or triceps pushups

4. Spin Bike – 30 second seated hill, 30 second standing hill; moderate resistance/speed

5. Bent Over Dumbbell Rear Flye’s x 15

6. Rest 45 seconds and repeat the circuit one more time

*rest one minute before moving on to Circuit #4

Circuit #4

* Perform these 4 exercises in succession with 15 seconds rest between

1. Crunches x 20

2. One Legged Plank x 30 seconds each leg

3. Shoulder Taps x 45 seconds

-This is a hand and foot plank position, alternate lifting hands off the floor and tapping opposite shoulder while maintaining a solid plank

4. Hyper Extensions x 15 reps

5. Rest 45 seconds and repeat one more time

6. Rest one minute before moving to cool down

Cool Down

* Recumbent Bike x 5 minutes

5. Congratulations!

This was tough for me today. My legs blew up like balloons and I was wobbly almost from the get go. It goes to show that you’re only in shape for how you train, meaning a wide variety of exercises and workouts should be used in your quest for optimal health and fitness.

If you don’t have access to a SPIN bike, don’t worry. You can use any stationary bike and even substitute a treadmill or elliptical in place of it. Just be sure to set the resistance and speed as I stated.

So, how’d it go? Was the workout tough? Challenging? How did you feel when you finished? I want to hear all about it…

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