Saturday: Spin Class Workout!

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

image

Enjoy!

xo
Engrid

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