Wednesday, February 13, 2013

HIIT Bike & Full Body Workout

HIIT IT
I found some kickbutt workouts from  the Blonde Ponytail's GNC Lean Legs: Workout 2 and Workout 3 . I knew right away I wanted to try out the workouts, especially a few of the exercises she used.

I will definitely do these workouts as prescribed, but on Friday, I ended up doing a little mix of a workouts to incorporate the bike trainer along with compound moves and some of her exercise for a full-body, cardio crazy circuit that took just under 35 minutes with the cool down.

While I used my bike trainer, you could definitely do this same workout using a spin bike at the gym, treadmill, or even an elliptical. It's probably not a true HIIT (High Intensity Interval Training) workout, but it's pretty darn close.
  • There are 3 Rounds
  • Each round includes 2 minutes of full-speed cycling (with decent amount of tension) followed up by 2 different exercises to incorporate both upper and lower body (with the exception of the last round), followed up by a cardio move. 
  • Complete a round then repeat once (twice if you want a longer workout).
  • Rest 30 seconds then move on to the next round. 
Start with a 5-minute warm up on bike (or treadmill).


Video examples:
Pulse squat jumps
Surfer jumps
Split-jack lunges

Way to Go Wednesday 
Today is also time for Way to Go Wednesday shout outs. Please share yours too!
 
Heather at Running With Sass for an unexpected PR training run.

Laura at Mommy Run Fast for completing her Road Runners Club of America (RRCA) Certification this weekend.

Kalli at Fit and Forty Something for knocking out another half marathon with an awesome time!