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.
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