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Loops (1198)
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This routine is based on using Keiser digital bikes.
Warm Up: (4-5 min.)
- Alternate hover (1 min.) and seated ride (1 min.) for 4-5 min.
Pyramid (seated) (5 min.):
- Begin at low/moderate gear (8-10) for one minute
- Moderate gear (10-12) for one minute
- Moderate gear (12-14) for one minute (can hover if hard on knees)
- Moderate gear (10-12) for one min.
- Low gear (8-10) for one min.
The Loop (repeat exercise below 5 x's) (35 min.):
- Seated ride at moderate gear (10-12) for 30 sec.
- Increase by 2 every 30 sec.
- Stand at gear 14
- Continue up to gear 18
- At gear 18, stop feet and do push ups (alternate each loop with elbows out and elbows back to work chest and tri's)...don't let the screen time out if you have a digital screen...move feet every 20 seconds!
- Continue standing climb to gear 20 for 30 sec.
- If you can, continue inching gear up to max for 30 sec.
- Sit and sprint (all out) for 30 sec. (6 min. total)
- Recover for 30 sec. to 1 min.
Surges: (5 min.)
- High speed ride in low gear
- Turn on "curve" to R for 20 sec. and L for 30 sec.
- Every min. increase gear by one or two and try to maintain cadence
Submitted by Ashley A. from Waco, TX on 10/5/09