Bikes & Bells - Hill Circuits

Tonight's Bikes & Bells class was alot of fun (as they all are).  I was pretty tired going into it, and I wasn't quite sure that I'd have the energy tonight. However, once we got on the bike and started spinning, it was all good!  After a 5-minute warmup, the rounds were designed as 5:00 on the bike and 2:00 on the bells. Tonight's bike portion was focused on hill climbs. We pushed heavy resistance and even hit a few breakaways, which were left us winded and working anaerobically for short periods of time.

Warm-up: 5:00 Bike

Round 1
5:00 Bike - Seated Climb
2:00 KB 1H Swings (0:30 L, 0:30 R, 0:30 L, 0:30 R)

Round 2
5:00 Bike - Standing Climb
2:00 OH Squats (0:30 L, 0:30 R, 0:30 L, 0:30 R)

Round 3
5:00 Bike - Run with resistance; Jumps on Hill
2:00 KB Snatches (0:30 L, 0:30 R, 0:30 L, 0:30 R)

Round 4
5:00 Bike - Breakaways
2:00 Racked KB Squat/Presses (1:00 L, 1:00 R)

Round 5
5:00 Bike - Sprints on Hill
2:00 Dead Cleans (0:30 L, 0:30 R, 0:30 L, 0:30 R)

Round 6
5:00 Bike - Freeform Climb
2:00 High Pulls (0:30 L, 0:30 R, 0:30 L, 0:30 R)

Cool-Down: 5:00 Bike

Enjoy!

You Look Like a Sweaty Water Bottle...

Tonight's Bikes & Bells Class was another good one!  The humidity was pretty high and the temperature outside was about 95 degrees. The gym was hot and sauna-like, just the way I prefer it.  I was full of energy and ready to rock it out tonight!  We kept class very simple, but it was a really good time.  This week was our designated recovery week, so we tried to keep our session relatively simple and short.  We worked for about 50 mins and had 15 mins of well-deserved stretching. 

The funniest comment of the night was when my client said that I looked like a sweaty water bottle.  We laughed sooo hard!!  I love it!  I was retaining a ton of water, so the perspiration defintiely helped. I actually lost 5.5 pounds during the workout - HA!

 

Cheers folks!  Sweat it out!!

Tonight's Workout: FitGirl's Bikes & Bells Class

Tonight, I have my "Bikes & Bells" class with my clients. I've been feeling out of it for the past 2 days. All I've wanted to do is sleep, and I have been feeling incredibly (unusually) dizzy all day today. I'm not sure if I have a touch of food poisoning.  I made some korean style short ribs last night, but I bought the meat on Friday night. It may have sat too long in the fridge.  Anyway, I hope to make it through my workout tonight. I'll post back with the verdict..lol...

ETA: This workout was JUST what I needed!!  It was kick a$$ and FANTASTIC!!  The body of our workout was right at 60 minutes, with about 7 minutes of stretching and post-workout chatter :-). 

I set my GymBoss in manual mode with 2 intervals (5:00 and 3:30 to allow 30-seconds to transition off the bike to the bells).  This was one tough workout!!  Here's how we broke it down:

Warm-up: 5:00 on bike
Bike: 5:00 speed drills
Bells: 3:00 Swings @ 24kg (even did some 1H swings...a first for me!)
Bike: 5:00 Jumps on Hill
Bells: 3:00 Snatches (alt 3/side) @ 16kg
Bike: 5:00 Hills (4:00 at Standing Climb)
Bells: 3:00 Alternate between 5 Squats & 5 Alt. Lunges @ 16kg
Bike: 5:00 Sprints (4-0:30 sprints, mixed with recovery on flat)
Bells: 3:00 Triple Threat with Squat used 12kg and 16kg -- was really tough to curl 16kg
Bike: 5:00 Breakaways x 3
Cool-Down: 5:00 on bike
STRETCH

I burned about 740 calories with this workout (and my HRM is calibrated per my resting heart rate and limits are set using the Karvonean formula, so it's relatively accurate as far as estimated calorie expenditure is concerned.) 

Anyway, give this workout a shot if you have an indoor cycling bike at home!

Tonight's Workout: Endurance Cycling

Tonight, my clients and I did a 40-minute endurance indoor cycling class. It was really outstanding. I can't rave enough about how much I love endurance workouts.  When I first started taking indoor cycling classes, endurance was my absolute least favorite. However, now that I've learned to concentrate and focus on the ride, it is actually my favorite. My endorphins were on high for the next 2 days after that workout!