30-Minute Full Body Recumbent Bike with Handlebars Workout

Get moving with this full body burn cardio workout on your recumbent bike with handlebars! This incredible full body bike makes it easy to engage your legs and arms for a challenging full body workout.

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Workouts

30-Minute Full Body Recumbent Bike with Handlebars Workout

WORKOUT:

OVERVIEW:

Get moving with this full body burn cardio workout on your recumbent bike with handlebars! This incredible full body bike makes it easy to engage your legs and arms for a challenging full body workout. Join Sunny Trainer Sydney on your bike for this intermediate workout designed with a variety of high intensity intervals to challenge your heart rate and muscular endurance to help take your fitness to that next level!

Workout Details

Warmup
- Head Circles
- Neck Stretch (side to side, back to front)
- Arm Circles
- Arm Hugs
- Overhead Reaches

1:00 Arms Only
1:00 Legs Only
1:00 Full Body

PYRAMID INTERVALS
Arms Only Pyramid
0:30 Resistance 4
0:30 Resistance 5
0:30 Resistance 6
0:30 Resistance 5
0:30 Resistance 4

0:30 Easy Recovery

Legs Only Pyramid
0:30 Resistance 4
0:30 Resistance 5
0:30 Resistance 6
0:30 Resistance 5
0:30 Resistance 4

0:30 Easy Recovery

Full Body Pyramid
0:30 Resistance 4
0:30 Resistance 5
0:30 Resistance 6
0:30 Resistance 5
0:30 Resistance 4

2:00 Easy Recovery

RESISTANCE INTERVALS
Interval Set 1
Round 1(Resistance – 8)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
0:30 Recovery

Round 2 (Resistance – 7)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
0:30 Recovery

Round 3 (Resistance – 6)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
0:30 Recovery

Round 4 (Resistance – 5)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
0:30 Recovery

Round 5 (Resistance – 4)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body

1:00 Recovery

Interval Set 2
Round 1 (Resistance – 4)
- 0:30 Sprint
- 0:30 Run
- 1:00 Jog

Round 2 (Resistance – 4)
- 1:00 Jog
- 0:30 Sprint
- 0:30 Run
- 1:00 Jog

END WORKOUT

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