May 272012
 

Bike Circuit

First of all make sure to adjust your bike seat properly.  Set the seat so when you leg is in the down position it is extended with your knee slightly bent and at the top your knee shouldn’t be higher than your chest.  This is a great 20 minute ‘short circuit’, if you have more time or want to work harder repeat the circuit 2 or 3 times.

After your six minute warm up, alternate between the steady pedal and cardio blast working to the rate of perceived exertion, RPE scale.  Remember always listen to your body and do what you can!

Gradually warm up – RPE 5
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Recovery or gradual cool down – RPE 5

Have a great cardio workout – work hard and burn lots of calories!!

Be Fit! Be Healthy! Be Happy!   ~ Tanya

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