This workout was designed for a friend of mine who purchased an exercise bike to workout with. An exercise bike, or a stationary bike as they’re also called, are great for cardiovascular exercise. However, the Strength Training workout that I designed is not dependant on having an exercise bike. If you prefer a different form of cardio on your cardio days then go ahead and do that. But I do recommend that you keep the same basic principles the same. Monday/Wednesday/Friday - Strength Training For Phase 1, Strength Training is going to focus on increasing the fat burning process. However, muscular strength and endurance will be increased as well. Tuesday/Thursday/Saturday - Cardio This workout is set up for an exercise bike but can be used with any form of cardio exercise such as running on a treadmill or in place. Set the bike up with a moderate resistance. It needs to be light enough so that you don’t feel like you’re doing squats, but heavy enough so that your feet don’t fly off every time you try to pedal. The exercise bike workout calls for intervals where you will have to sprint, as well as pedal lightly. The level of exertion for the cardio workouts will be determined using the Borg Scale for Ratings of Perceived Exertion. Week 1 Monday - Maximum Rep Test Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Standing Twists - 20 reps For each of the following exercises, perform as many reps as possible. That number of reps is your max reps for that exercise. You’re going to use it to determine the intensity of your workouts. Rest 2 minutes in between each exercise. Walk around, and sip water as well. Squats - Bodyweight Push-ups - Bodyweight Bent Over Rows - 20% Bodyweight Standing Toe Touches - 10 reps Tuesday - Cardio - Light Warm-up Stationary Bike - 3 min. - Level 11 - Light Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Glute Stretch - 30 sec. Quadriceps Stretch - 30 sec. Standing Twists - 20 reps Workout Stationary Bike - 15 minutes at Level 13 - Somewhat Hard Cool down 1 min. - Level 11 - Light Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Wednesday - Strength Training - Light Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10lbs. - 5 reps Workout - Circuit - 3 sets Squats - 30% 20% 10% Rep Max. Toe Touches - 10 reps Push-ups - 30% 20% 10% Rep Max. Bent Over Rows - 30% 20% 10% Rep Max. Cool Down Circuit Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Thursday - Cardio - Intense Warm-up Stationary Bike - 3 min. - Level 11 Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 30 sec. Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Workout Stationary Bike - 16 min. 1 min. - Level 13 - Somewhat Hard 1 min. - Level 17 - Very Hard Cool down 1 min. - Level 11 - Light Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Friday - Strength Training - Medium Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 10 sec Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10 lbs. - 5 reps Workout - Circuit - 3 sets Squats - 40% 30% 20% Toe Touches - 10 Push-ups - 40% 30% 20% Bent Over Rows - 40% 30% 20% Cool Down Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Yoga Breathing Stretches - 3 reps Saturday - Cardio - Medium Warm-up Stationary Bike - 3 min. - Level 11 - Light Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 10 sec Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10 lbs. - 5 reps Workout Stationary Bike - 15 min. 1 min. - Level 17 - Very Hard 2 min. - Level 13 -Somewhat Hard Cool down 1 min. - Level 11 - Light Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Weeks 2-4 For Week 3 add 3 repetitions to the upper body exercises, and 5 to the lower body exercises. For Week 4 add 5 more repetitions to the upper body exercises, and 10 more to the lower body exercises. Monday - Strength Training - Intense Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10lbs. - 5 reps Workout - Circuit - 3 sets Squats - 50% 40% 30% Toe Touches - 10 reps Push-ups - 40% 30% 20% Bent Over Rows - 30% 20% 10% Cool Down Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Tuesday - Cardio - Light Warm-up Stationary Bike - 3 min. - Level 11 Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Glute Stretch - 30 sec. Quadriceps Stretch - 30 sec. Standing Twists - 20 reps Workout Stationary Bike - 15 minutes at Level 13 Cool down 1 min. - Level 11 Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Wednesday - Strength Training Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10lbs. - 5 reps Workout - Circuit - 3 sets Squats - 30% 20% 10% Rep Max. Toe Touches - 10 reps Push-ups - 50% 40% 30% Rep Max. Bent Over Rows - 40% 30% 20% Rep Max. Cool Down Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Thursday - Cardio - Intense Warm-up Stationary Bike - 3 min. - Level 11 Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 30 sec. Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Workout Stationary Bike - 16 min. 1 min. - Level 13 1 min. - Level 17 Cool down 1 min. - Level 11 Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Friday - Strength Training Warm-up Jogging in Place - 3 min. Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 10 sec Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10 lbs. - 5 reps Workout - Circuit - 3 sets Squats - 40% 30% 20% Toe Touches - 10 Push-ups - 30% 20% 10% Bent Over Rows - 50% 40% 30% Cool Down Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll Yoga Breathing Stretches - 3 reps Saturday - Cardio - Medium Warm-up Stationary Bike - 3 min. - Level 11 Yoga Breaths - 3 reps Yoga Breathing Stretch - 3 reps Strongman Stretch - 10 sec Toe Touch Stretch - 30 sec. Lat. Stretch - 30 sec. Quadriceps Stretch - 30 sec. Glute Stretch - 30 sec. Standing Twists - 20 reps Overhead Squats - 10 lbs. - 5 reps Workout Stationary Bike - 15 min. 1 min. - Level 17 2 min. - Level 13 Cool down 1 min. - Level 11 Cool Down Circuit - 2x Spine Stretch Bob side to side Bob back and forth Upward Roll
