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Description

Put on a playlist that has mixed beat music and get ready to work the core, legs and upper body...I use an eXtreme bike (cross training bike) so have a mobile handle bar...if you have fixed handle bars you can still push into the bars during rough riding...push ups, take chest to bar...this workout hits lots of the body - but it's like everything you get out what you put in : easy ride should be between level 3-7 really,speed should be no less than 3, core needs to be braced, braced, braced! Sip water as you need!


Exercises

Set 1: 1 round
Warm Up Ride
4 minutes
Speed Interval
20 seconds
Flat Ride
30 seconds
Speed Interval
30 seconds
Flat Ride
30 seconds
Speed Interval
40 seconds
Flat Ride
30 seconds
Speed Ride
50 seconds
Flat Ride
30 seconds
Speed Ride
1 minute
Easy Ride
1 minute
Speed
10 seconds
Easy Ride
10 seconds
Speed Ride With One Incline
10 seconds
Flat Ride
10 seconds
Speed With Two Inclines
10 seconds
Flat Ride
10 seconds
Speed Ride Three Inclines
10 seconds
Flat Ride
10 seconds
Speed Ride Four Inclines
10 seconds
Flat Ride
10 seconds
Speed Ride Five Inclines
10 seconds
Flat Ride
10 seconds

Set 2: 2 rounds
Hill Climb
10 seconds
Add Another Level On The Resisitance
10 seconds
Add Another Level
10 seconds
Add Another
10 seconds
Add Another
10 seconds
Add Two Levels
10 seconds
Add One Level And Ride
1 minute
Get Ready To Do It Again
20 seconds

Set 3: 1 round
Easy Ride
1 minute
Beach Ride
4 minutes
Easy Ride
1 minute

Set 4: 1 round
Climb The Hill
6 minutes
Easy Ride
1 minute

Set 5: 2 rounds
Bike Jumps
2 minutes
Bike Push Ups
1 minute
Easy Ride
30 seconds
Up Downs
30 seconds

Set 6: 4 rounds
Rough Ride
20 seconds
Easy Ride
10 seconds

Set 7: 4 rounds
Speed Ride
20 seconds
Easy Ride
10 seconds
Standing Sprint
20 seconds
Easy Ride
10 seconds

Set 8: 1 round
Easy Ride
1 minute
Reverse Easy Ride
1 minute
Bike Stretches
1 minute
Mat Stretches
1 minute


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