Death By Spin Bike

Take us baaaaack

While I was home a week ago (god, was it only a week? Feels like a lifetime) I did manage to squeeze in a few good workouts amongst the wakesurfing and reading and blogging and laying by the pool…. quite a few actually given I was only home for four days. But really, what good are holidays if you can’t use them to do a session or five? No good at all I tell you. 

Anyway, the workout I did with Mumma in our home gym was a good one, and I highly recommend you try it. If you don’t have a spin bike you can substite that for pretty much anything – I’ll give you a few suggestions at the bottom of this post.

DEATH BY SPIN BIKE

Part 1:
Person 1: 500m cycle sprint
Person 2: Kettlebell swings
SWITCH
Repeat 3 times

Part 2:
Person 1: 500m cycle sprint
Person 2: Push up with mountain climber
SWITCH
Repeat 3 times

Part 3:
Person 1: 500m cycle sprint
Person 2: Squat press
SWITCH
Repeat 3 times

Part 4:
Person 1: 500m cycle sprint
Person 2: Swiss ball jackknife
SWITCH
Repeat 3 times

Swiss ball jackknife

So the second exercise needs to be performed until the 500m sprint is complete. And the objective is obviously pump out as many reps as possible in the time it takes for your partner to reach their 500m goal. That makes sense right? It’s late on Sunday night, so let me know if I’m talking Swahili.

Enjoy and have a fab week xx

SPIN BIKE ALTERNATIVES
200 high knees
400m sprint
25 burpees
200 mountain climbers
200 punches on bag
150 lateral hops over bench
400m row