Cross over Cycling routine (1295)
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This is a combination of a lot of power cycling and steps! The people really love it and it is amazing how tired you get when different muscles exercise with the steps. The resistance is from level 1 to 10 and I use perfcentage of leg speed eg 60%, 75%, 80%...
1. warm-up 5 minutes - including stretches
2. It is all standing each level for 30 seconds - start Level 3, level 4, level 5, level 6, level 7, level 8 and work back until level 3 and then it is a sitting sprint(75% - 80%) for 30 seconds. Recover 60 seconds.
3. Level 3 sit 75% 20 secs, rest 10 repeat twice,
Level 4 sit 75% 20 secs, rest 10 repeat twice
Level 5 stand 75% 20 secs, rest 10 repeat twice
Level 6 stand position 1 20sec, move to position 3 20 secs, move to elbows 20 secs
4. Do steps ( I use simple up/downs)
Do 20 secs rest 10 repeat 6 times
steps for 60 seconds.
5. Get your breath and on the bike again
Level 4 stand hands position 1 60 sec.
Level 4 do 30 push-ups on the bike
Level 5 stand Left hand behind back 60 sec, repeat with the Right hand
Level 6 30 push-ups
Level 4 sit hands in the middle 75% 60 secs
.
Level 3 sit 75% 20 secs, 80% 20 secs, 75% 20 secs
Recover 60 secs
6. Steps 30 seconds followed by 10 Tricep dips. Repeat 4 times
7. Then do nr. 2 again followed by a seated sprint 75% or faster for 2 min.
8. Cool down and stretch
Submitted by Johan from Frankfort on 6/17/10
Email: jtaute@parys.co.za