Spinning works on endurance, power, speed, engages the core and strengthens the muscles of the legs. Working on these elements off the bike is a great way to work your all round fitness and will also improve your effectiveness on the bike.
This is a TUT (time under tension) leg workout, with explosive cardio bursts. Each set is made up of 6 x 60 sec exercises. Complete AMRAP (as many rounds as possible) in 60 secs. Then have 60 seconds’ recovery between sets.
Equipment needed: jump rope; 10kg or 12kg kettlebell; resistance band
Warm-up: spend one-minute rotating your neck, shoulders, chest/back and hips, five times per side or direction.
1: High knees jump rope
This move raises your heart rate, works the core and stability, develops the strength and endurance of the hip flexors, quads and calves.
2: Kettlebell walking pulse lunges, alternating legs
Do five pulses per lunge. This trains neuromuscular coordination, strengthens the core, quads and glutes, and is great for endurance.
3: Repeat the high knees jump rope
This keeps heart rates high.
4: Walking side squats with resistance band
This strengthens the hip abductors, glutes and increases stability of the knee joint.
5: Repeat the high knees jump rope
To continue to keep the heart rate high.
6: 12kg pulse squats
Five pulses per squat. This works the core, glutes and trains stability.
Complete two sets.
Jade Swaby is a Ride Instructor at Psycle
Follow Jade on Instagram @jadeswaby
