The Best Stationary Bike Workout

Don’t Let Your Stationary Bike Become A Clothes Hanger!!

                                                 

Is this you? You have a bike you bought and you might have used it once or maybe two times. I have had clients in the past who had bikes that weren't getting any use. They were clothes hangers. If this describes you, I have developed this workout just for you.

It is a total body exercise that incorporates strength and cardiovascular training.  All you need are some dumbbells and you are ready to go. You should do this circuit program three days a week and not back to back, give your body a rest between workouts. Below are videos of the exercises if you don't know what they are and I'm also providing some tips about the workout.

Tips

• RPM(revolutions per minute) this can be found on your bike monitor
• You should break 1 minute between circuits but it can be longer if you need more recovery time
• Stretch your upper body and lower body at the end of the workout
• If you don't have a bench, you can do the chest press on the floor

Need something a little harder? Try the stationary bike workout next level up.

Videos

Chest Press

Back Rows with weights

Shoulder Press

Lateral raises

Bicep curls with weights 

Tricep Kickbacks

Squats using a chair

Lunges

Deadlifts

Ab crunch

Bicycles

Reverse ab crunch

Stretching exercises for the cool-down

Upper back, chest and shoulder stretch

Quad stretch

Hamstring stretch