WORKOUT:
OVERVIEW:
Join Sunny trainer Christian for a quick and effective 15-minute cycle workout. This session focuses on uphill climbs and interval training to boost your stamina and endurance. Get ready to challenge yourself and see results in no time!
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Workout Length: |
15 Minutes |
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Workout Level: |
All Levels |
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Product Used: |
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Trainer: |
Workout Details:
Warm Up
Begin your workout with a warm-up to get your body ready for the intense session ahead. Start with a resistance level of +4 and cycle at a steady pace. Focus on getting your muscles warmed up and your heart rate elevated.
Uphill Climbs and Interval Training
+1 Resistance
Increase your resistance by +1 and continue cycling. This added resistance simulates an uphill climb, engaging your leg muscles and building strength.
+1 Resistance & Off the Saddle
Add another +1 resistance and come off the saddle. This standing position further intensifies the climb, challenging your leg muscles and core.
On the Saddle + 1 Resistance
Sit back down on the saddle and add +1 resistance. Continue to push through the resistance, maintaining a steady pace.
Off the Saddle
Stand up off the saddle again to keep the intensity high. Focus on maintaining your form and pushing through the climb.
-2 Resistance & On the Saddle
Reduce the resistance by -2 and sit back on the saddle. Use this brief decrease in resistance to catch your breath while maintaining a steady pace.
Triceps Presses and Speed Intervals
Triceps Presses
While cycling, perform triceps presses by pressing your arms down towards the handlebars. This engages your upper body and adds a new dimension to your workout.
+1 Resistance, Increase Speed
Increase the resistance by +1 and pick up your speed. Challenge yourself to maintain this faster pace while pushing against the resistance.
Triceps Presses
Return to triceps presses while cycling. Focus on engaging your triceps and maintaining a steady rhythm.
Side to Side Triceps Presses
Add some variety by performing side-to-side triceps presses. This movement engages your core and upper body, adding an extra challenge to your ride.
Resistance Challenges and Jumps
+2 Resistance
Increase the resistance by +2 and continue cycling. Push through the increased resistance to build strength and endurance.
Off the Saddle
Stand up off the saddle and maintain your effort. This standing position intensifies the workout and engages more muscle groups.
4 Counts Up and Down Off the Saddle
Perform 4 counts up and down off the saddle. This interval training keeps your muscles engaged and your heart rate elevated.
2 Counts Up and Down Off the Saddle
Switch to 2 counts up and down off the saddle. This faster interval challenges your coordination and endurance.
Triceps Presses
Return to triceps presses while cycling. Maintain your focus and keep your upper body engaged.
Hold
Hold your position and maintain your effort. This static hold challenges your endurance and mental focus.
+1/2 Resistance
Increase the resistance by +1/2 and continue cycling. This small increment adds to the challenge without overwhelming you.
+1/2 Resistance
Add another +1/2 resistance and keep pushing. Focus on maintaining your pace and effort.
+1/2 Resistance
Increase the resistance by another +1/2 and keep cycling. This gradual increase builds strength and stamina.
Sit back on Saddle
Sit back down on the saddle and maintain your effort. Use this moment to catch your breath while still pushing against the resistance.
Final Sprints and Cool Down
8 Count Jumps
Perform 8 count jumps, alternating between sitting and standing. This interval training keeps your muscles engaged and your heart rate high.
8 Count Jumps
Repeat the 8 count jumps to continue challenging your endurance and coordination.
4 Count Jumps
Switch to 4 count jumps for a faster interval. This quick pace pushes your limits and improves your stamina.
Break
Take a brief break to catch your breath and recover. Use this time to prepare for the final sprints.
Jog; off the saddle
Come off the saddle and jog. This light jog keeps your muscles engaged while allowing for some recovery.
Sway left to right
Sway left to right while cycling to engage your core and add variety to your workout.
Jog, on the saddle
Return to the saddle and continue jogging. Maintain a steady pace and focus on your form.
Speed Up Off Saddle
Stand up off the saddle and increase your speed. This final sprint pushes your limits and maximizes your effort.
Sway left to right
Sway left to right while cycling to engage your core and maintain intensity.
Speed Up Off Saddle
Finish strong with one last sprint off the saddle. Push yourself to maintain maximum effort and speed.
Cool Down
Conclude your workout with a cool down to relax and stretch your muscles. Perform gentle stretches for your legs and upper body, focusing on breathing deeply and releasing any tension. Take this time to reflect on your workout and congratulate yourself on your effort.
Congratulations on completing your 15-minute cycle workout with Sunny trainer Christian! By focusing on uphill climbs and interval training, you've boosted your stamina and endurance efficiently. Incorporate this routine into your regular fitness schedule to maintain and enhance your cardiovascular health and overall fitness. Remember to stay hydrated, refuel with nutritious foods, and prioritize recovery for optimal results. Great job!
