Tag Archives: bike

Shortcut To Strength – Day 20 – Rest Day

Day 20 of the #shortcuttostrength trainer and today was a pretty special day as I attended a PT business seminar with @phillearney I have followed Phil’s work for a while now and had the opportunity to listen to him speak a few times and every time I come away with a whole new perspective on training, business and life in general. I have some real fears and concerns about starting my own PT business which is why I went on this course. I’m glad I went as it has given me plenty to think about before diving in head first. I would highly recommend Phil and his work to anyone even those not in personal training as he has a lot of good experience and knowledge to share! I will be signing up for his ACA academy for definite! I wanted to train shoulders today and I bought a pass to use one of the gyms just outside Manchester but I got there 15mins before it closed! I decided not to train which is annoying as after sitting down all day I wanted to throw a few weights around. We are staying at my girlfriends sisters house so I will use my pass tomorrow morning and get my session in then.

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Shortcut To Strength – Day 10 – Rest Day

Day 10 of the #shortcuttostrength trainer and it was a rest day today as I had my usual classes to take. For my body conditioning class I did three different workouts. The first was based around core exercises. Pretty simple it was 30 secs per exercise with 10 secs rest between each for a good 5 minute core blast. The second workout was a 10 min as many rounds as possible workout. They had to do 5 squats, 5 press ups and 5 sit ups and then on the turn of every minute they had to stop what they were doing and do 5 burpees before carrying on. The final workout was something I came up with last night. I wrote ten exercises on the board and numbered them. I then downloaded a spinner app on my phone that had ten segments. I would then spin the wheel and whatever number it landed on the class would have to do ten reps of that exercise. If the same number came twice in a row then the reps are halved. This was done for about 15 mins in total. For my spin class I based it on supersets so two exercises back to back. Each segment was for 1 min each and by the time we got to the end sets it was pretty tough!

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Shortcut To Strength – Day 3

Day 3 of the #shortcuttostrength trainer and today was a rest day and I needed it as my legs are pretty sore from the squats on Monday. I just taught my body conditioning class and spin classes today. I did a playing card workout for the body conditioning class which is always good fun. For the spin classes I did some hill work but at slightly higher pace so it was tough! I have written the workouts out if you fancy giving them a go. Let me know how you get on.

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Spin Class 23/03/2016

I didn’t do my class last week as I was off work with the flu so I knew whatever I did for today’s classes I would struggle a bit with my fitness. I decided to come up with 3 10 minute challenges to give the class. So after a good warm up the challenges went like this:

  • Challenge 1:
    • As many rounds as possible in 10 minutes of 500m Seated sprint, 200m Seated Climb, 500m standing sprint and 200m standing climb. For this challenge they have to watch their own distances and change whenever they reach the required distance for each discipline. I set the class the target of trying to complete 3 full rounds within the 10 mins.
  • Challenge 2:
    • Every minute on the minute – Seated hill climb and every minute on the minute come up out of the saddle and sprint as hard as you can on the same gear for 10 seconds. Return to a seated position and continue until the 10 minutes are up. Try not to change the gear down at all unless you physically cannot turn the pedals.
  • Challenge 3:
    • Sprint for distance – Seated sprint 40 secs, rest 20 secs, standing sprint 40 secs rest 20 secs and repeat for 5 sets. This is just about sprinting as fast as possible for each sprint with limited rest. I told the class to set themselves a target distance to try and achieve within the 10 minutes just so they had something to aim for.

Overall the challenges worked well and everyone seemed to enjoy them. It brings out the competitive nature in a lot of people and so they tend to push a bit more.

Let me know how you get on and if you have any 10 minute spin challenges of your own!

Spin Class – 09/03/2016

I woke up feeling very rough this morning so I really didn’t have the energy to take part in my two classes so I decided to teach them off the bike.

I came up with a bit of an interactive session so that the participants didn’t get bored with me not on the bike. The session I came up with was:

I made up three sets of cards:

Set 1: Bike Positions – Seated Climb, Seated Sprint, Standing Climb, Standing Sprint, Hover, Jumps

Set 2: Number of Sets – 2, 3, 4, 5, My Choice!

Set 3: Time to work for – 30, 45, 50, 60, My Choice!

The way it worked was I got the people taking part to take it in turns to select a card from each pile (face down so they can’t see them). I would then write that workout on a whiteboard at the front and then take them through it and just repeat the process. I would choose the rest that they get between sets depending on what they were doing, for example if there was 4 sets of sprints then they would get longer rest than a couple sets of hill climbs.

It was quite simple but very effective as the members found it fun as they didn’t know what was coming and it saved me having to think of a new session. The great thing about this session is that there will never be two the same!

Give it a try and let me know how you get on!

Spin Class 2/3/2016

I wanted to keep tonight’s class fairly simple so I went with the following:

  • Seated Sprints – 8 sets of 30 secs work, 30 secs rest between each
  • Seated Climbs – 7 sets of 30 secs work, 20 secs rest between each
  • Standing Sprints – 6 sets of 30 secs work, 30 secs rest between each
  • Standing Climbs – 5 sets of 60 secs work, 20 secs rest between each
  • Seated Sprints – 4 sets of 60 secs work, 30 secs rest between each
  • Seated Climb into standing sprint – 3 sets of 60 secs seated hill into 20 secs standing sprint

The idea was to have descending sets and increasing times. I ran out of time though so I had to do the last one as a superset which turned out to be a good way to finish the session off and get the last bit of energy out of the legs!


Spin Class Card Game!!

I came up with a bit of a random idea the other day for one of my spin classes. There are multiple workouts available online that you can do using a pack of playing cards. They usually consist of bodyweight exercises such as burpees, press ups, sit ups etc etc. So I thought why not use the same kind of workout but instead use it for spin.

The workout goes like this:

  • Each suit represents a different workout on the bike so for example:
    • Hearts = Seated Sprints
    • Diamonds = Standing Sprints
    • Spades = Seated Climbs
    • Clubs = Standing Climbs
  • Each symbol on the cards represents 5 seconds of work so for example the four of spades = 20 seconds of seated climb
  • Face cards (Jack, Queen, King) = 1 minute of work
  • Ace = 10 seconds of work
  • Joker = Repeat the last position for 1 min. for example if you did a 20 second standing sprint then pull the joker you must do another standing sprint for 1 min!!

The workout then plans itself all you have to do as the instructor is pull the card, remind people what they are doing and for how long then choose a suitable amount of rest. Obviously you are going to give more rest after a long sprint than you would for a short hill climb for example. Just work your way through the deck of cards until you either finish it or you run out of time in your class.

As an added bit of intensity for the last five minutes or so of work I don’t give any rest and just pull the next card early so that you can transition straight into it.

The classes are quite fun as even yourself the instructor doesn’t know what is coming!

It’s a great way to run a class if you are short on ideas and each class is never going to be the same.

Give it a go and let me know how you get on!