30-Minute Full Body Recumbent Bike with Handlebars Workout

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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