Full-body strengthening and moderate cardio
7 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Pedal at a gradually increasing pace to prepare for the workout. This phase is a warm-up and does not replace the structured cardio performed after strength training. Read more Read less
Pedal at a gradually increasing pace to prepare for the workout. This phase is a warm-up and does not replace the structured cardio performed after strength training.
4 minutes - 5 minutes
Standard
Main
Volume is intentionally moderate to limit cumulative weekly leg fatigue. Maintain clean technique and stop before any loss of control. Read more Read less
Volume is intentionally moderate to limit cumulative weekly leg fatigue. Maintain clean technique and stop before any loss of control.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 45 seconds
Control the lowering phase and maintain a stable movement path. Reduce the load if the shoulders become uncomfortable.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Choose an assistance level that allows a full range of motion without swinging and keeps approximately 2 repetitions in reserve. Read more Read less
Choose an assistance level that allows a full range of motion without swinging and keeps approximately 2 repetitions in reserve.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the elbows close to the body and use controlled form.
Set
1: 10 - 15 Repetitions
Rest time : 45 seconds
Set
2: 10 - 15 Repetitions
Standard
Main
Walk at a moderate, sustainable intensity. Start near the lower end of the range and gradually increase the duration as long as recovery and strength-training performance remain satisfactory. Read more Read less
Walk at a moderate, sustainable intensity. Start near the lower end of the range and gradually increase the duration as long as recovery and strength-training performance remain satisfactory.
25 minutes - 35 minutes
Standard
Cool-down
Perform a gentle cooldown without forcing the joint.
30 seconds - 45 seconds
This workout is part of a complete program.
View program