Full Body Cardio Sculpt Cycle Bike Bootcamp with Dumbbells

This class includes intervals and upper body exercises on your bike as well as exercises off your bike for an amazing full body burn.

1 min read

Workouts

Full Body Cardio Sculpt Cycle Bike Bootcamp with Dumbbells

WORKOUT:

OVERVIEW:

Sunny fam, hop on your cycle bike and join Sunny Trainer Ashton for this fun Cardio Sculpt Bootcamp! This class includes intervals and upper body exercises on your bike as well as exercises off your bike for an amazing full body burn.

All you need for this class is a cycle bike, and a set of lightweight dumbbells. For this class, Ashton is using 8LB weights, but choose a weight that feels challenging to you.

Workout Details

GLUTE BRIDGE SERIES
Glute Bridge Combination
Single Leg Glute Bridge + Press + Fly’s
Calf Raise Glute Bridge Combination

LIGHT-MODERATE RESISTANCE
Flat Road
Push (105-110 RPM)
8 Count Jumps (90 RPM)
Push (105-110 RPM)

DUMBBELL UPPER BODY SERIES
Shoulder Press
Shoulder External Rotation & Curl

MODERATE RESISTANCE RIDE
Seated Push (95-100 RPM)
8 Count Jumps (90 RPM)
Climb Push (100 RPM)

DUMBBELL UPPER BODY SERIES
Lateral Raises
Front Raises

OFF BIKE DUMBBELL SERIES
Quadruped Right Tricep Extension
Spiderman Plank Series
Quadruped Left Tricep Extension
Spiderman Plank Series

COOLDOWN
Child’s Pose

END WORKOUT

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