Spin Interval Strength Training Circuit…Plus More!


Whew!  What a day…again.  My day started off normal, waking up at 4:30 to make this fabulous breakfast:

3 eggwhites + 1 egg, 1/2 of a bell pepper, Kale sauteed in olive oil, garlic and tomato.

3 eggwhites + 1 egg, 1/2 of a bell pepper, Kale sauteed in olive oil, garlic and tomato.

When I arrived at work it was decided that the crew would be going to breakfast as we were without power on the job site due to a generator that was essentially slowly melting.  In other words, on fire.  Off to Stables we went!  At first I was excited.  It was like a little family trip.  I was believe it or not hungry again/already.  Or was I?  Turns out I was not really all that hungry, most likely just hormonally confused due to lack of sleep.  I ate all of my mediocre eggs, bacon, and dry  rye toast.  Considering this my ‘cheat’ meal for the week.  Why?  Well, it was crap.  That’s reason enough.  What qualifies it as crap?  Over processing.

At 7:30 we went back to a still non-electrified work site.  We worked until 10am and called it a day.  Lucky for me I had a change of clothes and I headed over to UMass Campus Rec.  My day just got exponentially better (and it was already pretty damn great!) when I  ran into Jill.  It was play time, ie time to workout and get a good ass kickin’!

Here is what we completed that will surely leave us sore tomorrow and struggling on Sunday:

Interval Mix:  Spinning and Strength Training

  • Spin 5 minutes.  Hands are in 2nd unless otherwise noted
    • 0 – 1 min:  flat road
    • 1 – 2 min:  slowly build up resistance.  I did a 1/4 turn every 15 seconds
    • 2 – 5 min:  stayed here with heavy resistance, a nice steady ride up hill
  • 15 second rest
  • Strength circuit:  Exercises were done back to back with only 5 seconds of rest in between
    • 1 min of speed skaters
    •  Pike walkout to 5  pushups, 5 sets
  • 10 wall walkers
  • 15 second rest
  • Spin 5 minutes.
    •   0 – 30 seconds:  build quickly to a flat road
    • 30 – 1:30 min:  add resistance bringing to a steady climb
    • 1:30 – 2:30 min: give a 1/2 turn adding resistance and stand up out of the saddle, hands in 3rd
    • 2:30 – 3 min:  full turn to the left, taking off some resistance, sitting back down, hands in 2nd.
    • 3 – 4 min:  1/2 turn to the right, rise up, hands in 3rd
    • 4 – 5 min:  another 1/2 turn to the right.  Ride it out
  • 15 second rest
  • Strength circuit:  Repeat above
  • 15 second rest
  • Spin 5 minutes.
    • 0 – 1 min:  build quickly, feel like you are instantly climbing a hill
    • 1 – 2:30 min:  rise up out of the saddle as you add a full turn to the right.  Cruisin’!
    • 2:30 – 3:30 min:  maintain or go ahead and crank up the resistance.  So close to being done so try to push yourself to the edge.
    • 3:30 – 4 min:  bring yourself back into the saddle and a flat road.  Very brief recovery
    • 4 – 5 min:  last minute, rise back up out of the saddle and crank the resistance up to a point where you feel like you are peaking a hill…barely making it 🙂
  • 15 second rest
  • Strength circuit:  Repeat above
  • 15 second rest
  • Spin 5 minutes.
    • 0 – 1:30 min:  build and get ready for jumps!
    • 1:30 – 4 min:  jumps at your own pace.  Killer!
    • 4 – 4:30 min:  back in the saddle, taking a little bit of resistance off…just a little!
    • 4:30 – 5 min:  stay here, slight resistance, not quite a flat road.  Finish this strong!
  • This was intense…and beautiful!  Am I crazy because I think so?  The feelings of accomplishment combined with endorphines is very much so ‘beautiful’ in my mind.

    I still haven’t mastered WordPress and couldn’t figure out how to place the strength circuit photos above without distorting the bullets, so here is their home:

    We headed upstairs to hit the weights immediately following this circuit to smash our legs.  I did not take photos but here’s the dealio:

    3 sets or the following with 45 seconds of rest between sets:

    • Smith Machine narrow stance squats, going deeper than 90 degrees,  20 reps, 50 lbs
    • Single leg step ups onto a bench with 20 lbs, 10 reps on each leg
    • Plie squat jumps (start with feet together, jump out to a deep plie, then back to start), 20 reps

    We wrapped this all up with around 15 minutes of stretching.  I swear I had more energy post workout than ever before.  My body responds really well to circuits, especially one’s of high intensity.

    And believe it or not…I went back to the gym out in Boston

    2 a days?  Really?  Yes.  It happened.  And this will be why all movements come Sunday will be pleasurably painful.

    • 10 minutes of rowing
    • 3 sets of the following:
      • 20 back extensions to a 30 second hold
      • 20 knee tucks in Captains Chair
      • Knee to elbow while in plank on a bosu ball, 15 taps to each elbow, followed by a 30 second plank hold
    • 10 minutes on a stationary bike (not a spinner)
    • another 15 minutes solid stretching session

    So behind on sleep, so instead of yoga at 8:30 am I will remain in bed, resting my body, allowing it to progress in the direction that I am desiring it go.  I will be attending a stage ready competition workshop in Watertown and am really looking forward to it.  Details to come!

     

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    4 responses to “Spin Interval Strength Training Circuit…Plus More!

      • Thanks Baz! Yes, mornings are my favorite time as well, so peaceful. Checked out your blog and what an inspiration!! Can’t wait to hear how your adventure goes. And welcome to the fabulous world of spinning/indoor cycling! It is one of the best cardiovascular workouts that I have experienced.

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