Stationary Bike Total Body Workout

Get a great total body workout while doing cardio. I love this routine and do it as often as I can when I find I am out of time and need to fit a major workout in.

This workout has been designed with rpms. Almost all stationary bikes will show you how many rpms you are doing during your cardio workout.

Time Rpm Intensity Action
0:00-5:00 40-50 Warm-up Stay seated
5:00-5:30 100 Hard Standing
5:30-6:30 60-80 Moderate Seated, Bend elbows into a push up and repeat
6:30-6:35 60-80 Moderate Stay seated
6:35-6:45 100 Hard Stand up and hover low with BOTTY out.
6:45-6:55 60-80 Moderate Stay seated
6:55-7:10 100 Hard Stand up and hover low with BOTTY out.
7:10-8:00 60-80 Moderate Seated, Bend elbows into a push up and repeat
8:00-10:00 50-60 Easy Seated

RepeatĀ 3 more times! End with a cool down of 5 minutes with no resistance.

Tools:

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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