Dana Simonelli
Fitness Trainer
ACE-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
A superhero you say? Well, in that case, strap on your exercise bike and get ready to rock with our 20-minute cycling workout. The superhero, Sunny trainer Dana has brought you her own indoor bike workout for Halloween! Watch her go-to moves for a super fast fun ride. Press play and start working out like a superhero today!
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Workout Length |
20 minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details
WARMUP
- Little Resistance/Match Speed
- Out of Saddle
- Drop on Saddle & Add Resistance
- Out of Saddle
- Push
- Back off Push
- Back on Saddle/Push (RPM 80)
- Back off Push (RPM 60 -65)
- Out of Saddle (Push)
- Back on Saddle
WORKOUT
- Out of Saddle/Add Resistance
- Push
- Back on Saddle/Back off Push
- Out of Saddle/Max Resistance
- Push (RPM 70 -75)
- Back on Saddle
- Out of Saddle
- Travel Backs (back & up)
- Back on Saddle/Push
- Back off Push
- Turn Up Resistance (RPM 45 -50)
- Back off Resistance (RPM 55 -65)
- Out of Saddle
- Travel Backs (back & up)
- Back on Saddle/Push
- Back off Push
- Add Resistance (RPM 55)
- In Saddle/Push
- Back off Push
- Staying in Saddle/ Add Resistance/ Push (RPM 65 -70)
- Back off Push
- Add Resistance
- Push
- Back off Push
- Drop Resistance (RPM 75 -80)
- Out of Saddle/ Add Resistance
- Add Resistance
- Add Resistance
- Add Resistance
- Add Resistance
- Back on Saddle/Drop Resistance
- Out of Saddle/Add Resistance
- Add Resistance
- Add Resistance
- Add Resistance
- Back on Saddle/ Drop Resistance (RPM 70 -75)
- Out of Saddle/ Resistance Up
- Add Resistance
- Add Resistance
- Add Resistance
- Back on Saddle/Drop Resistance (RPM 60 -65)
- Add Resistance (RPM 60 -65)
- Out of Saddle/Push
- Back on Saddle
- Out of Saddle/Push
- Back on Saddle
- Add Resistance (RPM 50 -55)
- Staying in Saddle/Push
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