One of my favorite classes I dubbed X-Cycling. On and off the bike, great for core, strength and one of the top cardio burners! Here’s a sample class:
Bike, warm up
Jumping jacks, one minute
Bike, sprints
Pull up or vertical row, one minute
Bike, climbs
Pushup, one minute
Bike, jumps
Sit up or crunch, one minute
Bike, sprints
Squat, one minute
Bike, climbs
Deadlift with dumbbells, one minute
Bike, jumps
Lunge, one minute
Bike, sprints
Tricep dip, one minute
Bike, climbs
Dumbbell bicep curl, one minute
Bike, jumps
Burpees
Bike, cool down
Stretch
NOTE: X-Cycling is a cross training class with an indoor cycling bike. Participants train one song on the bike, the next off the bike. Each bike portion is about four minutes long, Each floor work is about one to two minutes long. This is approximately an hour class.
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