Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Get moving with this full body burn cardio workout on your recumbent bike with handlebars! This incredible full body bike makes it easy to engage your legs and arms for a challenging full body workout. Join Sunny Trainer Sydney on your bike for this intermediate workout designed with a variety of high intensity intervals to challenge your heart rate and muscular endurance to help take your fitness to that next level!
Workout Details
Warmup
- Head Circles
- Neck Stretch (side to side, back to front)
- Arm Circles
- Arm Hugs
- Overhead Reaches
- 1:00 Arms Only
- 1:00 Legs Only
- 1:00 Full Body
PYRAMID INTERVALS
Arms Only Pyramid
- 0:30 Resistance 4
- 0:30 Resistance 5
- 0:30 Resistance 6
- 0:30 Resistance 5
- 0:30 Resistance 4
- 0:30 Easy Recovery
Legs Only Pyramid
- 0:30 Resistance 4
- 0:30 Resistance 5
- 0:30 Resistance 6
- 0:30 Resistance 5
- 0:30 Resistance 4
- 0:30 Easy Recovery
Full Body Pyramid
- 0:30 Resistance 4
- 0:30 Resistance 5
- 0:30 Resistance 6
- 0:30 Resistance 5
- 0:30 Resistance 4
- 2:00 Easy Recovery
RESISTANCE INTERVALS
Interval Set 1Round 1(Resistance – 8)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
- 0:30 Recovery
Round 2 (Resistance – 7)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
- 0:30 Recovery
Round 3 (Resistance – 6)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
- 0:30 Recovery
Round 4 (Resistance – 5)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
- 0:30 Recovery
Round 5 (Resistance – 4)
- 0:45 Legs Only
- 0:45 Arms Only
- 0:45 Full Body
- 1:00 Recovery
Interval Set 2
Round 1 (Resistance – 4)
- 0:30 Sprint
- 0:30 Run
- 1:00 Jog
Round 2 (Resistance – 4)
- 1:00 Jog
- 0:30 Sprint
- 0:30 Run
- 1:00 Jog
END WORKOUT
