Archives for Spin Bike


Monday Workout

6km Fartlek Run
(1min Fast, 2mins Slow)

15km Spin Bike @ Medium Pace

Tuesday Workout

5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike

Tuesday Workout

Circuit

  • 10mins Spin Bike
  • 20 x Shoulder Press
  • 20 x Lat Pull Down
  • 20 x Dips
  • 20 x Bicep Curl
  • 20 x Push Ups
  • 20 x Seated Row
  • 20 x Deep Squats
  • 20 x Crunches

4 times through

10mins Spin Bike

Monday Workout

Row Intervals

30secs/30 rest
- 145m, 161, 160, 157, 151
20secs/20 rest
- 99m, 101, 98, 93, 99
10secs/10 rest
- 70m, 65, 55, 58, 64

6 x 500m row under 1:50 each

10km on spin bike

Wednesday Workout


 

Chest Press
Sets of 3 reps until you can't make 3reps.
100,110,120,130,140,150,160,165,167.5,170

Bent Over Row
Sets of 3 reps until you can't make 3reps.
50,60,70,80,90,100,110,115,120,125

5 x 20 Hanging Leg Raise
5 x 20 Crunch @ 16kg KB

15mins on the Spin Bike

Friday Workout


 

Spin bike

  • 5km warm up
  • 10 x 2min sprints (1min cycle rest between)
  • 15km

Friday Workout


5 x Max Chin ups +
Max Dips @ BW +
1km Spin Bike Sprint

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.