SPIN BIKE WORKOUT: Day 1
DAY 1: 2 MIN BIKE / 30 SEC AB EXERCISE. COMPLETE THE 3 DIFFERENT ROUTINES TWICE.
DAY 2, 3 & 4: COMPLETE 4 20 SEC ON 10 SEC THEN 1 ROUND OF BAND ABS
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| A | CARDIO Bike | 2 | 2 MIN | 0 |
|
| A | AB V Ups Single Leg | 2 | 30 SEC | 0 |
|
| B | CARDIO Bike | 2 | 2 MIN | 0 |
|
| B | AB Leg Raises | 2 | 30 SEC | 0 |
|
| C | CARDIO Bike | 2 | 2 MIN | 0 |
|
| C | AB Cross Mountain Climbers | 2 | 30 SEC | 60 |
|
SPIN BIKE WORKOUT: Day 2
DAY 1: 2 MIN BIKE / 30 SEC AB EXERCISE. COMPLETE THE 3 DIFFERENT ROUTINES TWICE.
DAY 2, 3 & 4: COMPLETE 4 20 SEC ON 10 SEC THEN 1 ROUND OF BAND ABS
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| A | CARDIO Bike | 4 | 20 SEC | 10 |
|
| A | BACK Band Bent Over Rows | 1 | 20 | 0 |
|
SPIN BIKE WORKOUT: Day 3
DAY 1: 2 MIN BIKE / 30 SEC AB EXERCISE. COMPLETE THE 3 DIFFERENT ROUTINES TWICE.
DAY 2, 3 & 4: COMPLETE 4 20 SEC ON 10 SEC THEN 1 ROUND OF BAND ABS
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| B | CARDIO Bike | 4 | 20 SEC | 10 |
|
| B | SHOULDERS Band Press Up | 1 | 15 | 0 |
|
SPIN BIKE WORKOUT: Day 4
DAY 1: 2 MIN BIKE / 30 SEC AB EXERCISE. COMPLETE THE 3 DIFFERENT ROUTINES TWICE.
DAY 2, 3 & 4: COMPLETE 4 20 SEC ON 10 SEC THEN 1 ROUND OF BAND ABS
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| C | CARDIO Bike | 4 | 20 SEC | 10 |
|
| C | AB Band Rotations | 1 | 10 EACH SIDE | 0 |
|
CARDIO Bike
AB V Ups Single Leg
Lie flat on floor. Simultaneously, raise opposite leg and arm up meeting over your hips, lower with control then complete on other side. Repeat.
AB Leg Raises
Lie on ground with arms flat beside you. Keeping legs straight and feet together, raise legs in the air lifting hips off the ground. Repeat
AB Cross Mountain Climbers
Start on hands and toes, bring one knee across to the opposite elbow then switch legs.
BACK Band Bent Over Rows
Stand on band with both feet. Hold each end, leaning over 90 degrees. Pull band up towards your chest, with elbows at 90 degree angle in line with back. Lower down with control. Repeat.
SHOULDERS Band Press Up
Stand on band both feet and hold shoulder height, press above head arms up straight lower back down and repeat.
AB Band Rotations
Set band chest height. Stand feet hip width apart. Hold band arms out straight, rotate side to side keeping abs tight.