Skip to main content

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!

Comments

Popular posts from this blog

Plantar Fasciitis Woes & Way to Go Wednesday Shout Outs

I wanted to thank everyone again for your many congratulations on completing and getting a PR at my recent half marathon. The support and words mean so much to me.

My legs feel absolutely fine after the race. I could have run yesterday if it weren't for my left foot. So right now I'm trying to heal my left foot. I mentioned that I've been having problems with plantar fasciitis in that foot and that it was the cause of much pain during the race. Since the race, I've been unable to walk on it very well. Lots of hobbling going on.

I've been icing it and trying to keep it elevated. But, I noticed that it's started to get some bruising, not horrible, but worrisome. Not sure if it's better or worse for it to be discolored vs red and swollen. However, this could be indicitive of a tear.
But, my bigger concern with the bruising is that indication that there's been bleeding. Being on Xarelto for the blood clot means my blood doesn't clot very well these days…

PJs n Pizza Recap

What Happened Last Night?
This morning I woke up first at 6:20 when Maddie decided she wanted out of her kennel and to be downstairs. The second time was 8:09 when Heath decided he wanted out of his kennel and downstairs to eat. I won't like, I would like to (needed to) have slept another two hours. It was a little slow going after last night.

Sign of a good party would be my first tweet of the day:  I'm thinking there is a bird in the house...what the hell happened last night???

Yep, found bird poop where bird poop most definitely should not be. Still have not found said bird however.

It should go without saying that last night was a total blast. It was so fun having everyone just be relaxed and comfy in jammies. I am not known for letting loose often, but I definitely went with it last night. There was a bit (lot) of wine consumed, pizza devoured and even some dancing.












Words of Wisdom

After talking about being stressed yesterday, I thought I would take today to re-read and share some quotes that I find inspiring and energizing. I don't often post a lot of quotes, but sometimes, they really can help change your perspective or give you a new outlook on things.

Are you a quote person? I'd love to hear your favorite quote.





And I can't forget Way to Go Wednesday. Here are my shout outs for the week. Who do you want to give a shout out to?

Kat from Sneakers and Fingerpaints just passed her NASM exam.

Lisa's (RunWiki) husband completed a 27 mile endurance swim.

Carla (aka MizFit) gave away her Strength (A must-read post)

Mrs. StuftMama herself is back to running - slowly but surely after a run-stopping injury.