Skip to main content

New Spin Workout and Way to Go Wednesday

Work it Out Wednesday
I hope you don't mind, I have yet another spin/bike trainer workout to share. Clearly I've been enjoying my bike trainer. Obviously this means I was missing my spin classes since my gym closed wayyyyy back in May.

I know that this technically doesn't count as a leg workout, but since I'm not supposed to be lifting heavy weights...ok, any weights...this is going to have to suffice for now. I did this workout on Monday and my legs were wobbly heading down the stairs.

This is definitely all about the hills. You want to keep tension higher, but still trying your best to maintain a fast turnover.

The first section is a rolling hill with very little back off. Each climb should begin at a higher tension than the previous one - in other words, you never go downhill until the end.

The second section is still about the hills with a faster, steeper climb, meaning increasing tension 2 and 3 times each minute, but you get a little reprieve with downhill sprints.


Be sure to slowly get off your bike and stretch out your quads, hamstrings, glutes, and calves. Also take time to stretch out your upper body as well.

Way to Go Wednesday
Now onto my favorite part of Wednesday, Way to Go Wednesday shout outs.

Angela at Happy Fit Mama for knocking out an awesome time on her first 10-mile race.

Jenn at Running with the Girls for also rocking the same 10-miler. 

Liana at Run To Munch for tackling a tough 25K trail run!

Kristina at Spabettie  and Sarena at the Non-Dairy Queen and Jess at EatDrinkBreatheSweat - not so much a way to go as a shout out that includes a big fat hug because they've had a tremendous amount to overcome recently.

Your turn, who do you want to give a shout out to this week?

Comments

Popular posts from this blog

Love in Photos

In honor of Valentine's Day - Love in Photos Husband Family and Furbabies Friends Even if you're not a fan of Valentine's Day - I hope you have a wonderful day and remember the loves in your life.

Hump Day and More Pineapples

Full-Body Workout  I'll readily admit that getting up this morning was quite painful and almost didn't happen. I forced myself out of bed though not exactly excited about tackling a full-body Pyramid workout. Sort of daunting at 5 am really. I did the warm up from Shock Cardio Cardio Core Circuit (cardio only premix) then hit the weights. It was a pyramid up only so I increased my starting weight. I topped it all off with the first 2 1/2 drills from the cardio workout. I ran short on time and was basically spent. Squats into Plie Squats Step Ups (seriously hate these especially at 5:30 am) Incline Chest Flyes into Chest Press Pullovers into DB Underhand Rows Step Ups (freaking again) Static Lunges Overhead DB Press into Lateral Raises Deadlifts Kickbacks into Overhead Extensions Hammer Curls into Alternating Curls Calf Raises I am so excited to report that my new cross-trainers and running shoes arrived today. Can't wait to test both of them out. I waited way way way too

Hitting the Gym and Lazy Means Creative Tex-Mex Creation

Sunday, Gym Day Why do vacations and min-vacations go by so quickly? Just doesn't seem quite right. Anyway, we left Branson around 9:30 am to head back home. It was a pretty uneventful drive back, which is usually a good thing. We got home and unpacked, then I headed up to the gym. I started with a 10-minute treadmill run to warm up before hitting the weights for back and light legs then abs. I went with a giant set for back then supersets for legs. GS - 4x8 Underhand barbell rows Pullovers Double-arm rows SS#1 Rear-leg elevated lunges (Bulgarian Split Squats) - 3x8 Calf raises - 3x20 SS#2 - 2x8 Walking lunges Plie squats with low-end pulse Single-leg deadlifts - 2x8 I did some ab exercises, stretched, and called it quits. Lazy = Crazy Dinner I may have made it to the gym and washed a few loads of laundry, but I never made it to the grocery store - lounging in the pool trumped grocery shopping. This meant getting creative with dinner. We had another package