Wednesday, February 6, 2013

New Spin Workout and Way to Go Wednesday

Work it Out Wednesday
I hope you don't mind, I have yet another spin/bike trainer workout to share. Clearly I've been enjoying my bike trainer. Obviously this means I was missing my spin classes since my gym closed wayyyyy back in May.

I know that this technically doesn't count as a leg workout, but since I'm not supposed to be lifting heavy weights...ok, any weights...this is going to have to suffice for now. I did this workout on Monday and my legs were wobbly heading down the stairs.

This is definitely all about the hills. You want to keep tension higher, but still trying your best to maintain a fast turnover.

The first section is a rolling hill with very little back off. Each climb should begin at a higher tension than the previous one - in other words, you never go downhill until the end.

The second section is still about the hills with a faster, steeper climb, meaning increasing tension 2 and 3 times each minute, but you get a little reprieve with downhill sprints.


Be sure to slowly get off your bike and stretch out your quads, hamstrings, glutes, and calves. Also take time to stretch out your upper body as well.

Way to Go Wednesday
Now onto my favorite part of Wednesday, Way to Go Wednesday shout outs.

Angela at Happy Fit Mama for knocking out an awesome time on her first 10-mile race.

Jenn at Running with the Girls for also rocking the same 10-miler. 

Liana at Run To Munch for tackling a tough 25K trail run!

Kristina at Spabettie  and Sarena at the Non-Dairy Queen and Jess at EatDrinkBreatheSweat - not so much a way to go as a shout out that includes a big fat hug because they've had a tremendous amount to overcome recently.

Your turn, who do you want to give a shout out to this week?