Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Burn tons of calories and get an intense full-body workout with this 30-minute fan bike bootcamp class! For this workout, you’ll need a kettlebell and a fan bike, or feel free to use whatever cardio machine you have for the cardio portion of this workout. Get ready to bring your A-game for this all-out, high-intensity workout!
WORKOUT DETAILS
WARMUP
- Warmup: Progressive Cycle – 3 minutes
- Warmup: Squat w/ Overhead Raise
- Warmup: Low Lunge w/ Twist
FULL BODY KETTLEBELL CIRCUIT: ROUND 1
- Round 1: Kettlebell Squat to Upright Row – 45 seconds
- Round 1: Kettlebell Bent Over Row (Right Arm) – 45 seconds
- Round 1: Kettlebell Bent Over Row (Left Arm) – 45 seconds
- Round 1: Kettlebell Swing – 45 seconds
DESCENDING FAN BIKE INTERVALS ROUND 1
- Round 1: Sprint – 45 seconds
- Recovery – 30 seconds
- Round 1: Sprint – 30 seconds
- Recovery – 30 seconds
- Round 1: Sprint – 15 seconds
- Recovery – 60 seconds
FULL BODY KETTLEBELL CIRCUIT: ROUND 2
- Round 2: Kettlebell Squat to Upright Row – 45 seconds
- Round 2: Kettlebell Bent Over Row (Right Arm) – 45 seconds
- Round 2: Kettlebell Bent Over Row (Left Arm) – 45 seconds
- Round 2: Kettlebell Swing – 45 seconds
DESCENDING FAN BIKE INTERVALS ROUND 2
- Round 2: Sprint – 45 seconds
- Recovery – 30 seconds
- Round 2: Sprint – 30 seconds
- Recovery – 30 seconds
- Round 2: Sprint – 15 seconds
- Recovery – 60 seconds
FULL BODY KETTLEBELL CIRCUIT: ROUND 3
- Round 3: Kettlebell Squat to Upright Row – 45 seconds
- Round 3: Kettlebell Bent Over Row (Right Arm) – 45 seconds
- Round 3: Kettlebell Bent Over Row (Left Arm) – 45 seconds
- Round 3: Kettlebell Swing – 45 seconds
DESCENDING FAN BIKE INTERVALS ROUND 3
- Round 3: Sprint – 45 seconds
- Recovery – 30 seconds
- Round 3: Sprint – 30 seconds
- Recovery – 30 seconds
- Round 3: Sprint – 15 seconds
- Recovery
COOLDOWN – 4 MINUTES
- Cooldown: Light Pedaling
- Cooldown: Low Lunge (Right Leg) – Left Hip Flexor
- Cooldown: Hamstring Stretch – Right Leg
- Cooldown: Low Lunge (Left Leg) – Right Hip Flexor
- Cooldown: Hamstring Stretch – Left Leg
- Cooldown: Back Extension Stretch
- Cooldown: Child's Pose
- Cooldown: Child's Pose – Right
- Cooldown: Child's Pose – Left
END WORKOUT
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