Hi, ladies!
I'm trainer Amy Jo for ATHLEANXX for Women, and we're doing a spin workout!
15 minute, real-time, indoor, cycling workout.
You and me.
Our first exercise – I'm going to start my stopwatch – is going to be 30 second
climbs.
So each one of these exercises, we're going to have seven sets on.
So this is the seven set cycling workout.
So the first one, 30 seconds, you're going to increase the resistance out of the saddle
the entire time.
One thing to remember: always keep your heels pressed down.
When you're pushing and pulling, especially when you're climbing uphill, you want to push
hard, pull up with the quads.
Push down, pull with the hamstrings, pull up with the quads.
Those legs are powerful.
Use them.
First 30 seconds, up, out of the saddle.
Remember, seven sets.
And climb!
Posture is up, easy on the handlebars. 30 seconds, right here.
Press those heels down.
Push, and pull.
15 seconds left.
Then we're going to increase the resistance.
5, 4, 3, 2, increase.
Level 2.
We have seven, so don’t get overzealous. 30 seconds here.
Climb that hill.
Push, push, push.
Heels are down.
Push, and pull.
Climbing that hill.
Get those heartrates up.
Blood boiling.
Pump it.
6, 5, 4, 3, 2, and 1.
Go again.
This is three.
Seven sets.
Once we hit four you should definitely feel some resistance.
Climbing up a hill.
12 seconds left.
10, 9, 8, 7, 6, 5, 4, 3, 2.
Four, here we go.
Hit it.
Push.
Dig.
If you need a little bit more on there, adjust.
You should definitely be feeling the resistance now.
Number four.
We've got a five, six, and seven coming at us.
10 more seconds, right here.
Come on!
The harder you work, the more calories you burn.
Let's go.
3, 2, 1.
Give me five, right now.
Crank it!
Push!
Dig!
Great job.
You've got this.
It's always those first few minutes that are the hardest.
You've got to wake up.
Wake up and get moving.
10 seconds left, then we're into six.
Three, two, one.
Let's go for six.
Climb that hill!
Make it hard!
80% to 90%.
All out.
80% to 90% of your effort.
Come on.
Dig!
Work hard with me.
Push hard.
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2.
100%, set 7.
Go!
Get in it!
Push down!
Push, and pull!
Easy on those handlebars. 5, 4, 3.
Push hard.
100%.
2.
Climb that hill!
And one.
Sit down in the saddle.
Turn it down.
Recover.
Pump it out.
Grab some water if you need it.
We're going to move into another set of seven.
This one is in the saddle for seven, climb for seven.
So a total of seven rounds.
You're going to spin seven pushes, okay?
So count with me for seven, then up, out of the saddle, climb it for seven.
Keep heavy resistance on.
You really have to force.
Power comes from those legs.
Make sure you're burning a lot of calories, all right?
So seven turns.
3, 2, 1.
And go!
7, 6, 5, 4, 3, 2.
Up, out of the saddle.
Go!
7, 6, 5, 4, 3, 2, 1.
Down again.
Push for seven.
7, 6, 5, 4, 3, 2, 1.
Seven reps, seven turns.
7, 6, 5, 4, 3, 2, 1.
Back to the saddle again.
Here's four.
7, 6, 5, 4, 3, 2.
Out of the saddle.
Seven strokes.
Let's go!
Push!
7, 6, 5, 4, 3, 2, 1.
Back down.
We've got 5, 4, and 3.
4.
7, 6, 5, 4, 3, 2, 1.
Out of the saddle, and seven strokes.
7, 6, 5, 4, 3, 2.
Down again.
We've got a 6, and a 7.
Let's go!
Make it harder if you need to.
3, 2, 1.
Up and out.
Go!
7, 6, 5, 4, 3, 2.
Here's your last set of seven.
Hard as you can.
Dig in, and go!
7, 6, 5, 4, 3, 2, 1.
And up, and out.
Come on!
7, 6, 5, 4, 3, 2, and 1.
Have a seat.
Pedal it out.
Nice job.
Ride, ride, ride.
Great job, everyone.
So the seven strokes, for seven sets.
Seated, and up.
We're going to come back to that.
We're going to do one more of that, and then we're going to finish with some sprinting.
Grab some water.
All right.
You know it, you know it well.
We just did it.
We're going to do it one more time.
Take a break, and then enter into some sprints, and burn it out.
All right, seven strokes.
Increase that resistance.
Turn to the right, and 3, 2, 1, go!
For 7, 6, 5, 4, 3, 2, 1.
And up!
7, 6, 5, 4, 3, 2, 1.
And down for two.
7, 6, 5, 4, 3, 2, 1.
Take it up.
7, 6, 5, 4, 3, 2, and 1.
Take it down.
Top of three, right here.
Push!
7, 6, 5, 4, 3, 2, 1.
Push up.
7, 6, 5, 4, 3, 2.
Take it down.
Top of four.
Go!
Come on!
And up!
And down again, top of five.
Here it is.
7, 6.
And up.
You've got this.
Keep breathing.
Down.
Top of six.
Bottom of six.
And down, in the saddle.
Go.
Last one, you guys.
You've got this.
5, 4, 3.
Seven strokes.
And seven, take it up.
Last one, push for seven.
7, 6, 5, 4, 3, 2.
Oh my word.
And down to the saddle.
Recover.
Sweat it out.
Get some agua.
Great job.
Great set.
All right.
Recover, let's just pedal it out here for a good 30 to 40 seconds, and then we're going
to go into some sprints.
Okay.
We're going to step up our game right here.
So the theme is seven.
Can't break the theme.
15 seconds is how long these sprints are going to last.
Seven sets, 15 seconds each, 15 second break.
We are going to push it.
We are going to keep those heels down.
Heartrates are going to be up.
Beeline ahead like you're looking at that stop sign, like you're looking at that corner,
the finish line.
Run through it.
Bike through it.
Ready?
15 second.
Three, two, one.
And go!
Drive it.
15, 14, 13, 12, 11, 10, 9, 8.
Come on!
4, 3, 2.
Back off.
There's set one.
Push, push, push!
Good.
There's one down, six left.
Catch your breath.
6, 5, 4, 3, 2, go!
Let's go, ladies!
Come on!
Push!
Dig, dig, dig, dig, dig!
Fast as you can!
10, 9, 8, 7, 6, 5.
You've got this!
Four.
Stay focused!
Push!
Done with two.
Back off.
Recover, recover.
15 seconds.
Recover here.
Two down.
Now you kind of can figure out your resistance.
I know sometimes that takes a little bit of playing around with.
Now that you know your resistance you know how hard you've got to push it.
Give it all you've got.
This is our finale, here.
Leave here feeling good.
All right, entering our third sprint.
In three, two, one.
Let's crank it!
And go!
Come on!
Dig in!
Eyes forward.
Sprint to that finish line.
See it!
Believe it!
Push!
Push, push, push, push, push, push!
6, 5, 4.
You've got this!
3, 4.
All the way there, all the way there!
1!
And through it.
Nice.
Turn it down.
Recover, recover.
Awesome.
Great job.
Sit up and breathe.
If that heartrate is pounding away, sit up and breathe.
We're going to start four here.
10 more seconds.
Set four.
You guys ready?
Get into it.
Visualize ahead.
In 3, 2, 1.
Let's go!
Pump it!
15, 14, 13, 12, 11, 10, 9, 8, 7.
Don’t slow down.
6.
You've got to speed up.
4, 3, 2, and 1.
There it is.
Nice job!
Great job!
Recover for 15.
Sit up and breathe if you need it.
If you need to, hands over the head, open up the lungs.
We're starting five.
Five.
Ready?
Three, two, one.
Let's go!
Come on!
Push.
Heels are down.
Let's go.
Get serious!
Dig in!
dig in!
Dig in!
All you've got!
Focus on you.
For 10, 9, 8, 7, 6, 5, 4.
Push hard.
3, 2, 1.
There it is.
Back off for 15.
Great job.
We have a six and a seven.
100%, all out, this is it.
Your finale.
Five seconds.
5, 4, 3, 2.
Set six.
Go!
Dig, dig, dig, dig!
All you've got!
13, 12, 11, 10.
Nine, eight, seven, six, five, four, three, two, one.
Awesome!
One more.
Good job.
Recover, recover.
Last one.
All you've got.
100%.
15 seconds.
All right.
In five.
Breathe in the nose.
Nose.
And hit it!
Go!
15 seconds.
All you.
Own it!
Drive from the legs!
Power from the legs!
Push, push, push!
13, 12, 11, 10, 9.
Whatever you've got left.
8, 7, 6, 5, 4, 3, 2.
Run through that finish line!
Done!
Awesome!
Way to go.
Fantastic!
You did it!
Fist bump!
Right on!
Recover, recover.
So this is what I would do if I were you, right now, at least take 2 minutes, cool down.
Lower the heartrate.
Cool the body down, then get some good stretches.
Quad, hamstring, calves.
Get all those in there.
You guys have got a great workout.
You can replay this video and do that 15 minutes solid again.
Do it three times and you have a 45 minute hardcore spin workout.
Hope you guys enjoyed it, sweating with me.
I enjoyed sweating with you.
Thumbs up, comment below, and we'll see you next time.
Bye!