Even though summer is behind us, the leaves are beginning to change colours, and it isn’t likely you will be spending time by the pool anytime soon, there are still a lot of reasons to stay in shape. Besides general well-being, working out is a good habit that can positively affect the rest of your day. Also, by staying on top of your training sessions, you will not have to work as hard next spring when you want to get back in shape for summer! And don’t forget, you might take a week off during the snowy winter months to vacation somewhere tropical.
Today’s workout consists of two parts; bike sprints and core training. Start off on the bike with a light 5 minute ride to get your heart rate up and legs accustomed to the ride. Then, after completing the sprint series, move on the finish the core workout. Remember to take a few minutes to stretch out your legs at the end of your workout. Hamstrings tend to become extremely tight when doing bike sprints.
Warm up:
Leg swings (forward/backward, side/side), Jumping jacks, high knee runs, stationary lunge circuit (forward, 45 degrees forward, lateral 45 degrees backward, backward, repeat for each leg), plyometric pushups
Bike Interval Sprints:
Light ride (warm up) 5 minutes
10 second sprint – 50 second light ride
15 second sprint – 45 second light ride
20 second sprint – 40 second light ride
25 second sprint – 35 second light ride
30 second sprint – 30 second light ride
25 second sprint – 35 second light ride
20 second sprint – 40 second light ride
15 second sprint – 45 second light ride
10 second sprint – 50 second light ride
10 second sprint – 50 second light ride
Cool down ride for 3-5 minutes
Core:
Med Ball Intervals 20 seconds work: 40 seconds rest (20:40)
Complete each of the following exercises 3 times for 20 seconds followed by 40 seconds of rest then immediately start the next exercise.
1. Medicine Ball Overhead Slams
2. Seated ‘Team Canada’s’ (while seated with your legs elevated, pick up the medicine ball and rotate side to side tapping the ball on either side of your body)
3. Medicine Ball Alternating Push ups (complete a push up with one hand on the medicine ball then while at the top of the push up, slide the ball to the other hand before completing your next repetition)
Stretch