The rotations are going to go 8 seconds at 90-100% and then 12 seconds at 60-70%. You are going to rotate back and forth without stopping for the entire time. If at first you need longer then 12 seconds at 60-70% go for 15-20 seconds.

This exercise bike workout is going to primarily focus on what you are going to do on the bike itself but it is also important that you are lifting weights as well to help tone up your body and improve the areas that the bike is not going to be able to tone as well.

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Exercise	Sets	Distance	Time	Reps	Weight	Rest
Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 3 sets, 10 reps, 01:00 rest	3			10	--	01:00
Machine Fly Chest / Beginner	Machine Fly 3 sets, 12 reps, 01:00 rest	3			12	--	01:00
Tricep Pushdown Triceps / Beginner	Tricep Pushdown 3 sets, 10 reps, 01:00 rest	3			10	--	01:00
-- --	Dumbbell Kickback 3 sets, 10 reps, 01:00 rest	3			10	--	01:00
-- --	Push-Up 3 sets, 15 reps, 01:00 rest	3			15		01:00
-- --	Crunch 3 sets, 25 reps, 01:00 rest	3			25		01:00
-- --	Stationary Bicycling 1 sets, 00:20:00	1	--	00:20:00			--:--

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Workout Plan Summary

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascular conditioning. Take on this three day a week, 30 day plan and you will find yourself more fit than a simple recumbent exercise bike workout can provide.

Exercise Bike Fitness

Stationary bikes provide a great deal of benefit in the fitness world. The problem, though, is that simple biking is not enough to push a person to peak fitness or create total body strength and functionality. Many spend hours on a bike, yet still do not get the benefits they desire.

The exercise bike workout will guide you to becoming fit in all areas. You will be on the bike every workout, but not before performing some straightforward resistance training. This training will aid in creating a more complete physique, while building strength throughout the entire body. You will find, too, that adding resistance training will create greater strength in the legs, enhancing cycling performance.

The Exercise Bike Workout Schedule

There are three workouts included in the program that should be performed on non-consecutive days of the week. Each will focus on a different set of muscles, as well as on a different spinning bike workout. Taking time away from all exercise will be vitally important, especially for the middle workout of the week. This particular workout will demand a lot, as you will force yourself to perform nine sets of resistance exercises followed by a full 30 minute stationary bike workout.

The other two workouts are, essentially, an exercise bike with arm workout and upper body workout included. Abdominal and core work are also included in these two workouts, and strengthening the core will make you better in any and every task you undertake, especially biking.

Putting the Cycle in Cycling

The stationary bike workout portions of these routines are meant to enhance performance. Rather than just ride at a constant pace for a given amount of time every session, the plan mixes things up by creating interval workouts – forcing you to go at maximum effort, followed by decreased effort, and cycling up and down between these peaks and valleys.

This type of training will greatly increase cardiovascular conditioning, enhance performance, and also takes away some of the mundaneness that comes from just pedaling away with no clear focus. Interval training has become immensely popular in most aerobic activities, including stationary bike workouts. This type of training will also help those looking to get lean achieve those results more efficiently.

The exercise bike workout was designed to provide a total fitness plan built around stationary bicycling. Adding resistance training and incorporating interval training brings various and numerous benefits that cycling alone cannot. If you desire to take your exercise bike fitness and overall health to a new level, this is the program for you!