Min
Spin Sculpt December 1, 2013
Equipment: Dumbbells / Indoor Cycling Bike # of Dismounts: 2 Dismount Spots: Multiple Throughout
Serious effort yields serious results on the bike and on the floor. We aim to maintain a solid level of intensity with intervals and “working recoveries” to maximize calorie burn. Between rides we hammer out 3 body sculpting super sets hitting it all. Be prepared to add some explosive plyo jumps to increase lean body mass and burn fat. Oh, and expect a solid set of core smack in the middle of our workout. Let’s go!
- Class Type: Spin and Sculpt
- Trainer: Lisa
- Date: December 1, 2013
- Length: 1:05:38
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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3 Simple steps to a Sweaty, Strong, Smiling, Satisfied YOU. It is the YEAR OF YOU after all!
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2: Torch every major muscle group with 20 minutes of targeted strength training off the bike. Don’t waste one single REP! Remember, we break it down to build it up.
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Bonus step: Smile, pump a fist, scream (even if it’s on the inside) to let it out. Ha, enJOY!
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Spin Sculpt: 21 Ways to Burn Fat
Hungry for SWEAT? Craving Fat Burn? SWEET! Follow Brian’s top secret, sure fire recipe and you can fill up on both!
Prep time: 5 minutes. Cook time: 50 minutes. Cool Down: 5 minutes
Recipe:
1. Start with just a pinch of movement preparation to loosen up
2. Add a full cup of “I got this” ATTITUDE
3. Fold in a healthy dose of fat grinding hill climbs, jumps and sprints (this is a key component to a successful SWEAT recipe)
4. Next pepper in 21 reps of several simple, but challenging body sculpting man (and woman) making moves that’ll straight up carve you up! Do NOT miss a single rep. The last few are the “secret sauce” that’ll take your fitness dish to the next level.
5. Repeat steps 3-4 until you are sufficiently drenched
6. Let the bodies cool
Voila! You now have a SWEATY and STRONG body. Bring your appetite and enjoy!
