This was the workout I did in the gym today! Give it a shot and let me know how your intervals go! Don’t be afraid of the pull ups, below I have alternative versions anyone can do!
Biking, Glutes, and Pull Ups
Warm up for 3 minutes on a spin bike and then try this…
- 8 Rounds of 20sec Sprint/10sec Rest on the bike (moderate resistance)
- 7 Pull-Ups
- 10 each Leg Box Step Ups (Holding Dumbbells)*
- 12 Straight Leg Deadlift (Form is important, watch this!)
- REPEAT 3x
* For the box step ups put your right foot up on the box, then step up to standing on top of the box, then step down, but DON’T remove your right foot, keep it on the top of the box and then go up for your second set. Do all 10 on the right, then all 10 on the left.
PULL-UP OPTIONS: Beginners can do jumping pull-ups (put a box under the pull-up bar and jump up and then pull up the rest of the way – the bigger the jump the easier the pull-up). If that is easy for you, but a full pull up is too difficult, try a decelerating pull up: Jump up and then decelerate your body down as slowly as possible until you arms are straight. Then jump up and decelerate down again for all 7 reps.
Even LMFAO loves spin bikes! Sexy and YOU know it!