Woman & Home Feel Good You – September 2019

Becky’s varied workouts will improve your strength, stamina and speed, as well as taking

your cycling up a gear. Plus, it will help you shape up in under a month.

Your spin into shape plan

SPEED This training focuses on high-
cadence (essentially fast pedalling)
sprints to increase leg speed and
develop a more efficient cycling style.
STRENGTH These conditioning exercises

will help you get stronger, cycle faster

and stay balanced on your bike.

INTERVAL TRAINING This is great

for both maximising your training and

burning calories.

RECOVERY Active recovery gets the

blood moving in order to help reduce

muscle fatigue and repair and prepare

your body for the intense activity that

is about to follow.

WHAT YOUR WORKOUT MEANS

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ROAD RIDE (can also be done

on an exercise bike at home

or in the gym)

 10 minutes warm-up at

moderate effort

 Find a flat piece of road

for sprints

 5 x 1 5 second sprints in a

small gear (it should feel easy

to spin the pedals so you pick

up speed quickly) with 45

seconds recovery spin

between each set

 10 minutes easy spin

cool-down

GYM

 Warm-up skipping 1 minute

x 3

 Body-weight circuit –

squats, press-ups, lunges,

tricep dips, planks

 30 seconds per exercise,

10 sets

 30 seconds recovery cycle

TURBO TRAINER (a device

that allows you to ride your

bike stationary indoors) or

exercise bike

 10 minutes at moderate

effort

 1 5 seconds high intensity

with 45 seconds recovery spin

x 10

 10 minutes easy spin

cool-down

30 MINUTES ROAD RIDE

(can also be done on an

exercise bike)

 Cycle for 30 minutes in a

small gear, keeping it steady

with a low heart rate

ROAD RIDE (can also be done

on an exercise bike)

 10 minutes warm-up at

moderate effort

 Downhill sprints 6 x 10

seconds in a medium gear

 50 seconds recovery spin

between sets

 10 minutes easy spin

cool-down

TURBO TRAINER OR

EXERCISE BIKE

 10 minutes warm-up at

moderate effort

 30 seconds flat-out effort,

5 minutes recovery spin x 3

 5 minutes easy spin

cool-down

TURBO TRAINER OR

EXERCISE BIKE

 10 minutes warm-up at

moderate effort

 30 seconds high intensity,

30 seconds recovery spin x 10

 10 minutes easy spin

cool-down

30 MINUTES OF YOGA OR

STRETCHING

 Try Yoga With Adriene

on Youtube. She has a 30 -

day yoga series that guides

you through simple to

moderate moves.

ROAD RIDE (can also be done

on an exercise bike)

 10 minutes warm-up at

moderate effort

 8 x 10 second sprints in

small gear, with 5 0 seconds

recovery spin between sets

 10 minutes easy spin

cool-down

GYM

 Warm-up skipping 1 minute

x 3

 Body-weight circuit –

squats, press-ups, reverse

lunges, sit-ups, tricep dips,

burpees, 10 reps of each

exercise x 10

TURBO TRAINER OR

EXERCISE BIKE

 10 minutes warm-up at

moderate effort

 40 seconds high intensity,

20 seconds recovery spin x 6

 10 minutes easy spin

cool-down

30 MINUTES ROAD RIDE

(can also be done on an

exercise bike)

 Ride in a small gear,

keeping it steady with a low

heart rate

ROAD RIDE

(can also be done on an

exercise bike)

 10 minutes warm-up at

moderate effort

 Downhill sprints 8 x 20

seconds in a medium gear,

40 seconds recovery spin

between sets

 10 minutes easy spin

cool-down

TURBO TRAINER OR

EXERCISE BIKE

 10 minutes warm-up at

moderate effort

 45 seconds flat-out effort

with 5 minutes recovery

spin x 3

 5 minutes easy spin

cool-down

TURBO TRAINER OR

EXERCISE BIKE

 10 minutes warm-up at

moderate effort

 60 seconds flat out with

60 seconds recovery x 5

 10 minutes easy spin

cool-down

30 MINUTES OF YOGA OR

STRETCHING

 Foam rolling is a great

option

WOR KOU T 1 WOR KOU T 2 WOR KOU T 3 WOR KOU T 4

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