spin class with weight training

I created this workout based on one I found online and my class really enjoyed it yesterday. I only had 4 folks (3 gals and 1 guy) and the guy seemed to really enjoy it, which surprised me. Normally it’s the gals who like the complicated things. One gal said she was really sore today, which surprised me because she’s pretty fit. Maybe she’s not used to interval training and that’s what got her. Here’s what we did…

Spin Class with Weight Training

If participant doesn’t want to get off the bike, have them spin “freestyle” for that time (let them do whatever they like).

Equipment needed: bike, mat, medium weight dumbbells

  • 0-5: Warm up – increase resistance by ½ turn each minute

  • 5-7: Standing jog

  • 7-10: Seated Sprints (30 seconds fast, 30 second recovery)

  • 10-11: OFF BIKE – Weighted lunges across room & back

  • 11-12: Back on bike at good tempo

  • 12-14: Seated climb, moderate resistance

  • 14-16: Standing climb, heavy resistance

  • 16-17: OFF BIKE – upright row/overhead press combo

  • 17-19: Flat ride, easier resistance

  • 19-21: Jumps

  • 21-23: Standing hover, moderate resistance

  • 23-24: OFF BIKE – squats with hip abduction

  • 24-26: Recovery flat

  • 26-29: Seated climb, add ½ turn every 30 seconds

  • 29-31: Standing climb, keep adding gear

  • 31-32: OFF BIKE – bicep curls/triceps kickbacks

  • 32-33: Recovery flat

  • 33-36: 20 seconds standing, 20 seconds hovering, 20 seconds seated

  • 36-38: Sprints, 30 seconds fast, 15 second recovery

  • 38-40: Recovery flat

  • 40-42: OFF BIKE- 30 second plank, 30 second rest, 20 push ups

  • 42-45: Cool down stretches

I found that I needed more than 1 minute to do our weight training parts, so I would allot 2 minutes from here on out or it cuts into your next move. It takes a good 30 seconds to get on and off the bike, and you need to have at least a minute to do the moves.

I think I’ll come up with some more classes like this. It seemed to fly by!


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