I spent a lot of time on a bike this morning – with seats, without seats, with weights, freestyle and then hopping off to work the legs and abs.
No muscle left behind!
Things started off relatively low-key, pedaling with little resistance and “air boxing” with different hits, free of weights. Then, as usual, the seats had to come off. The equivalent of taking the ‘gloves off’, it was on. Turn up the resistance – level 9 – squat, hold the bikes left/right (remember, they move!), hold one arm up and pulse it, keep pedaling.
Right when the legs were starting to smoke, the seats went back on and we grabbed weights. How do you do arm-work while you ride a bike? Sit up, hold a free weight in each hand, do the exercises, and keep the legs moving. Your core will feel it; your legs will mindlessly go and go; your arms will be tired.
Finally, we heard those sweet words, “Press STOP, off the bikes!”.
Next up, abs & legs! You can join me on these:
Legs: with a bench/chair: Touch-ups with each leg, 90-120 seconds per side
(e.g. left leg stays on the bench/chair, the right leg touches up, down, up, down…no pausing!). This turned into a challenge, we were paired with someone and kept each other going – who could last longer? who could keep the pace? who would quit?
Whew. Now, do it again on each side.
Abs: Sit with legs extended and active (i.e. not relaxed); hold your fists under your chin and “box”, left/right/left/right – pick up the pace, and hold one active leg ~3-4 inches off the ground; switch legs, keep “boxing”!
Planks: HOLD IT – 1 min. Hold it with one leg up (active), 1 min.
Switch legs, 1 min. Mountain climbers: Hold plank, bring knee
to opposite elbow, 1 min (x 2). Side plank, rotate left/right
for one minute (get that opposite arm straight up every time!).
…..DONE! Nice work.
Which muscle group would you add to that, if you chose the next exercise?