21.2 C
Canberra
Thursday, December 3, 2020
Ian Cubitts
Ian Cubitts

Spin bike and bench

This week, let’s look at how a spin bike and a bench can change up your workout.

The spin bike is a great, low-impact way to improve your fitness. If you have or get sore joints from running or other impact exercises, the bike is a great way to minimise this. With a spin bike you will be able to increase your resistance as you wish (increase it a little with each workout).

Adding a bench can turn your workout into a ‘super workout’. The great thing about a spin bike and bench is that you can do this indoors or out. These workouts will help improve your cardio, leg strength and power, balance, coordination and endurance.

Workout 1

  • 5 min spin (low resistance)
  • 10 step-ups each side (ensure your heel is always on the bench when stepping up)
  • 3 min spin (spinning fast)
  • 20 squats
  • 3 min spin (medium resistance)
  • 10m lunge walk, up and back
  • 3 min spin (high resistance)
  • 2 min spin (low resistance)

Workout 2

  • 200m jog
  • 5 min spin, standing up (medium resistance)
  • 20 squat jumps
  • 3 min spin, standing up (high resistance)
  • 200m jog
  • 20 toe taps each side
  • 2 min spin (low resistance)
  • 200m jog
  • 3 min spin, standing up (high resistance)
  • 200m walk

Workout 3

  • 2 min spin (low resistance)
  • 20 bench dips (pictured)
  • 2 min spin (low resistance)
  • 20 bench push-ups
  • 2 min spin (medium resistance)
  • 10 step-ups each leg
  • 2 min spin (low resistance)
  • 2 min walk on the spot
  • 20 elbow sit-ups
  • 5 min spin (low resistance)

With these workouts you can be as creative as you like; the most important thing to remember is correct movement with your exercises – safety first. If you haven’t been on a bike for a while, start off slow for a week, then gradually increase your level of resistance.

For more:

LJ Hooker Projects - The Chandler
LJ Hooker Projects - The Chandler