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00:00spin here and then we're going to go to the floor for some core work so hopefully you're strapped
00:06in nice and tight to the pedals you shouldn't be able to pull your feet out get a little bit
00:11of resistance on the bike just to start us off so you want to always be turning the legs with
00:18some resistance even if it's a little let's get warm
00:35okay happy thursday so light to medium resistance just get the legs turning relax the hands on top
00:46shoulders relaxed
00:49big deep breaths
00:52are we all feeling good tonight
00:56take that as he is slight increasing speed
01:03i usually play this song when there's something new to spin it's good it's called i bruise easily
01:09it's like it's to get it dedicated to how you feel after spins
01:13so wrong i know you should have heard what i was saying before you guys come in
01:19oh you're just having a conversation with yourselves sorry
01:25all right add a little bit of resistance let's catch the beat
01:31one two one two so you can feel a bit of resistance here but nothing too heavy
01:38now take your hands out wide
01:40into a climbing position
01:51nice smooth pedal strokes
01:59now if you need more resistance to stand add it now and come on up
02:04slow the legs to start
02:07nice and heavy here
02:19nice big stretch at the back of the legs
02:30start to build a little bit of pace
02:38nice so when we stand and climb make sure the hands aren't too heavy on the handlebars
02:43keep the weight loaded into the legs more and catch the beat here we go one two
02:50nice and heavy stretch at the back of the legs more and catch the weight more and catch the beat
03:01here we go two three
03:01yes
03:01yes
03:02yes
03:03yes
03:03yes
03:04yes
03:04yes
03:05yes
03:05yes
03:06yes
03:07yes
03:07yes
03:11yes
03:12yes
03:12sorry you missed to get a good sweat up inside 20 minutes i think we can do it
03:17back to the seat
03:19hands wide
03:21slow the legs, pull the resistance back
03:25we've got our first working track
03:30we've got a little bit of speed training
03:34so about 4 out of 10 on your resistance scale
03:38just judging your own legs
03:4110 being you can't turn your legs of course
03:46so 4
03:48you can feel there's some resistance
03:51but you can also go fast with it
03:54shouldn't you need
03:56and yes you need
04:00I love this sweet chin
04:05so hands out wide, elbows bent
04:07dip your chest slightly forward
04:10toes down
04:11and pick up the speed now
04:13let's go
04:19think about your lovely long straight road
04:22in the sunshine of course
04:27and slow the legs back down again
04:34add a little bit of resistance
04:36and get some work
04:38in between
04:40the sprints
04:50still on the flat road here
04:52just in a much higher gear
05:12all right
05:14second sprint is coming
05:16if you need to
05:17adjust your resistance back a little bit
05:20to free up some speed
05:22don't go back too far
05:25here we go
05:36small fast circles
05:39keep going
05:50nice
05:51nice
05:51almost there
05:56and slow it back
05:59pull back the resistance
06:00get a little recovery
06:01if you need
06:02get some water on board
06:10we're going to turn up the pressure
06:11now
06:13that's the next one
06:15my bike sounds like angry bees
06:17up here
06:19okay
06:22short track
06:23resistance up
06:25and we stand
06:25two and a half minutes
06:27build heavy resistance
06:31find the rhythm in standing
06:33one two
06:34one two
06:38the power climb
06:42let your weight go side to side
06:45slam your feet into that rhythm
06:48one two
06:49one two
06:55come on let's nail this first big hill
07:05we got the resistance and we got the pace
07:07just to lift the heart rate
07:09we're going to come to the top of this hill
07:12breathless
07:14one two
07:15one two
07:19if your legs are going slower
07:21trim the resistance back a little
07:24to just about holding that rhythm
07:30right left
07:30right left
07:34well let's see some urgency in the legs
07:44keep going
07:45keep going
07:50and take breaths
07:53and take breaths
08:20Your lungs and your legs should be burning now.
08:38Last push.
08:45Last little push.
08:51I'm done.
08:56Good evening.
08:59Okay, back to four out of ten.
09:01Back to speed work on the flat road.
09:09Now we're in the zone, hopefully.
09:14Hands come wide, medium pace.
09:17Set your resistance.
09:20Similar to before, or maybe a little heavier.
09:27Good to see some of the hoodies coming off.
09:37So hold that medium pace.
09:45You've got a strong brace in your tummy.
09:48That's going to help you stop bouncing from side to side.
09:53So relax the hands, brace the abs.
09:56Because we're going for speed.
09:59In five, four, three, two, one, go.
10:06And if you think you're free weight in, add resistance.
10:10Something to push against is essential.
10:24Keep going.
10:42The answer is yes, she can.
10:46Keep going.
10:48Woo!
10:50We are flying.
11:04Four, three, two, one, slow.
11:14Good work.
11:17Good work.
11:19Good work.
11:21Act of recovery.
11:23Keep the legs turning.
11:29As you know, we've got more sprinting to do.
11:35Holding on to something.
11:39Slight increase in pace.
11:45One, two, one, two.
11:48Are we ready?
11:50Are we ready?
11:51Go!
11:54Oh, yes.
11:57Going at heart rate in the red zone.
12:01Muscles in the legs.
12:03On fire.
12:06You haven't got that.
12:08If you haven't got that, find it with your resistance.
12:21Hold on, Tim.
12:22Hold on, Tim.
12:31Let's go.
12:31Keep going.
12:3630 seconds.
12:39We can do this.
12:42We can do this.
12:43We can do this.
12:45We can do this.
12:58And slow.
13:00Less than 30 seconds.
13:04Good work.
13:06We've got two more tracks, I believe.
13:11It's pretty much now, doesn't it?
13:13We've got jumps.
13:16Resistance.
13:18On the beat when you're ready.
13:20One, two.
13:21One, two.
13:22Heavy enough to stand with.
13:26Hands are wide.
13:27Up we come.
13:30Stay here.
13:32Come on.
13:34Back to the seat.
13:36Down.
13:42Four, three, two, one.
13:44Up.
13:46Stay up.
13:50This time, down for four.
13:52Four.
13:53And up.
13:56Yes.
14:00Four.
14:02And four.
14:07Now, down for eight.
14:10Four, three, two, one.
14:12Up.
14:13Make it nice and heavy.
14:15And down.
14:19Up.
14:23And down.
14:25Stay here.
14:27Stay here.
14:29Oh.
14:31Now, holding the rhythm here is easy.
14:33Your resistance is too low.
14:36My heart is hot, my body is back.
14:38This should be 85, 90% challenge here.
14:46Up for four.
14:48Go.
14:48Up.
14:50And back.
14:51If you want to burn the thighs more, stay closer to the seat when you lift.
15:02Up for eight.
15:04Let's go.
15:04Where I was walking for some time, when I came across this side saying, who are you and
15:09Right to the back of the seat.
15:11And come tall.
15:12Up.
15:15Down.
15:19Up.
15:24And down.
15:27Up.
15:29Stay here.
15:42Up.
15:44Up.
15:58On top.
16:03up
16:109, up for 4, down for 4
16:12up
16:27almost there
16:36I'm down, yes
16:41it's so warm
16:44alright, last track
16:493 minutes
16:50add resistance
16:541, 2, 1, 2
16:56medium resistance
16:59good, fast climb
17:01in the seat
17:031, 2, 1, 2
17:04get the good resistance
17:07push, push, push
17:16now turn it up and find your limit
17:18so you can just about hold that rhythm
17:22come on, we're not here
17:23come on, we're not here for long
17:231, 2
17:241, 2
17:41we're gonna stand
17:42slight turn on first
17:44stand
17:46come on, push
17:48drive those pedals down
17:54accelerate
17:56and slow
18:02pull back
18:03just below where we were working
18:10and we're gonna sprint
18:12and we're gonna sprint
18:12to finish
18:15heaviest sprint
18:16yet
18:17okay
18:18even if your legs go slower
18:20I'm good with that
18:22go for par
18:24here we go
18:27speed it up
18:37come on
18:38push the ball of the foot
18:39into the challenge
18:40big deep breaths
18:42keep going
18:50now we're gonna come from this
18:52straight into a standing climb
18:54big turn on
18:56stand
18:591, 2
19:001, 2
19:01nice and heavy
19:02push
19:14halfway
19:20we're gonna sit again
19:22we're gonna reduce
19:23and race
19:254
19:263
19:26sit
19:27reduce
19:28speed it up
19:30come on
19:31don't go back too far
19:34keep the pressure on
19:40last push
19:46right to the line
19:48come on
19:48surge
19:49surge in
19:53and slow
19:55yes
19:58well done
20:00take a breath
20:02keep the legs turning
20:03nice and light
20:05take 30 seconds or so
20:07to let the heartbreak come down
20:16so here's what's gonna happen
20:17when we come off
20:18you've got a mat
20:19hopefully
20:20you're gonna need the resistance plate as well
20:24blue or red
20:25or grab both
20:27just to give you options
20:29so let's come off
20:31the bike
20:33grab a plate
20:34find your mat
20:44and we're gonna work some intervals
20:47so I'm just gonna move my bike here
20:49so I can demo
20:50you guys can
20:52put away your bikes
20:53after we finish
20:58okay so 30 second intervals
21:0010 seconds to switch
21:03different moves
21:15okay your first move is on the hands and the knees
21:17so we've done the pointer bird dog before
21:20this time
21:22we're gonna go to 45 degrees
21:24with both limbs
21:26thumb up
21:26fingers out
21:27and toe pointed out to the back corner
21:30so a straight line through
21:31come into position now
21:33let's go
21:33knees under hips
21:35so hip width apart with the knees
21:38hands under shoulders
21:41and get ready
21:45okay
21:46one arm
21:46one leg lift
21:47so then stabilise
21:48off you go
21:51so lift first
21:52and then move out to the corners
21:56turn your thumb face up
21:58and stretch the fingers out
22:00to activate
22:01your sling muscles
22:03on that diagonal
22:07hold on
22:14on the bell
22:15you're gonna grab your plate
22:17as an option
22:19it's a C crunch extension
22:21so plate in the hand
22:23extend arms and legs out
22:25then crunch in
22:26and extend back out again
22:28the lower the legs go
22:30the harder it is to hold your back down
22:32but I want you to focus on that
22:34keep your back close to the floor
22:38crunch in by lifting the shoulders
22:40and sliding ribs to hips
22:42as you breathe out
22:44in the crunch
22:55next up we're gonna go to a side plank
22:57on your elbow
23:00and we're gonna move
23:01so on the elbow
23:03bend your bottom knee
23:04lift your top leg
23:05and you're gonna touch the floor at the front
23:07touch the floor at the back
23:10so rainbow over
23:11keeping your hips actively lifted from the floor
23:16elbow under shoulder
23:19so as the leg moves
23:22squeeze your butt tight
23:23and keep lifting those hips
23:25nice and high
23:31I'm gonna repeat those three moves
23:39okay back to the bird dog
23:40hands and knees
23:42opposite arm and leg
23:44of course this time
23:48okay let's lift
23:50out to the corners
23:51thumb up
23:53and stabilize
23:56now it's very common
23:57to take the arm out further
23:59than the leg is
24:00so try to get a straight line
24:02through the body
24:05don't go too wide
24:06with the hand
24:06you want that straight line
24:08nice stretch
24:11keep thumb facing up
24:12and push through
24:14that's it
24:19c crunch extension
24:22such an awesome move
24:24for hitting the six pack muscles
24:26contract and lengthen
24:34and most core exercises of course
24:36strengthening your lower back
24:39so that work you're doing
24:41to hold
24:42lower back down
24:45is still putting those muscles
24:46under a little bit of pressure
24:47so they're getting stronger
24:49here as well
24:52six seconds
24:59okay side plank on the other elbow
25:02bend your bottom knee
25:04lift the hip first
25:06hold it still
25:07and high
25:08and now point your toe out long
25:10and lift up and over
25:15now another thing you can do
25:17is pull your bottom hip under
25:19and lift your top shoulder back
25:21so imagine your body is between two planes of glass
25:25now lift that hip
25:27come on find the burn
25:34you've got a frog crunch next
25:40so bring the knees up
25:42and wide
25:43and the feet together
25:45prayer hands
25:46reach in
25:47and you're going to crunch
25:49in and out
25:50hold on
25:51don't reset the timer
25:54we don't need a minute's rest
25:55in this one
25:56off you go
25:58crunch in
25:59and down
26:04so you should be able to get a little higher
26:07in the crunch
26:08in this one
26:10with that position
26:24so that hits your upper abs mostly
26:27now
26:28lay on your back
26:29head down
26:30lift your legs
26:30vertical to the ceiling
26:32brace your abs
26:33and you're going to lower slowly
26:35both legs
26:36towards the floor
26:37super slow
26:39and as soon as you feel the bite point
26:41where your back arches
26:42then you've gone far enough
26:44if you've issues with your back
26:46just use one leg at a time
26:50focus on stabilising the hips
26:53by bracing those lower abdominals
26:57this is a tough little movement
26:59just keep the head on the floor
27:01and keep the neck safe
27:06and then hit your side muscles again
27:08now
27:08bicycle crunch
27:09is your last move
27:12so elbows wide
27:13lift and twist
27:14you can touch the floor
27:15or extend the legs
27:17you're lifting shoulder
27:18towards opposite knee
27:20that's it
27:22so one shoulder comes up
27:24as the knee comes in
27:25so you crunch in
27:27as you twist
27:28now think about the twist
27:30and the crunch
27:31bring them both into this
27:33to get the most from it
27:43and we do those moves
27:45one more time
27:46those three
27:46so back to the frog crunch
27:49you've got 90 seconds work
27:51and we are done
27:55okay
27:56here we go
27:57feet together
27:58knees wide
28:00and just reach in and crunch
28:03now breathe out
28:04as you come up into the crunch
28:07completely empty the lungs
28:11makes a difference
28:13to the muscle stimulus
28:18yes
28:19you guys are good
28:21I can smell the abs burning
28:25we're going to lower the legs now
28:27either one leg or both
28:28and if you want more
28:31make a circle
28:32at 45 degrees
28:34with your feet
28:35so legs long
28:37you can circle around
28:40and then come back up
28:41so you can play
28:42with that movement
28:44you can do feet together
28:45or you can split the legs
28:47and you can circle that way
28:48it's all hitting
28:50similar muscle groups
28:53around the lower abs
28:54and around your thighs
28:57and the glutes
28:58if you're splitting the legs
29:04you're doing good
29:05you've only one movement left
29:07the bicycle
29:08and then you're free
29:10unless you're standing for Tabata
29:14okay
29:16let's go
29:23get as much from this as you can
29:24if you can
29:25extend the legs
29:26lift the shoulders higher
29:28and twist in
29:32put your abs in my hands
29:40five seconds
29:41five seconds
29:46and your work here is done
29:50splendid
29:51splendid
29:53that's a different word
29:54you guys were awesome
29:56well done
29:58all that remains now
30:00is to spray
30:01one of the blue cloths
30:02use that to give your bike
30:04a wipe down
30:04please
30:07and
30:08same with your mat
30:10thank you very much
30:14if you have any questions
30:15let me know
30:21so the black bikes
30:23I'm going to put in first
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