Exercise 1
Interval Training
10 to 15 minutes
Adjust the bike's workout setting to Interval Training. This routine will lead
you through periods of high and low activity with varying levels of resistance.
Then get into a "spinning" position: butt off the seat, arms braced on the handles,
weight forward.
Exercise 2
Lateral Shoulder Raises
Two sets of 10 to 12 reps
Find a comfortable position so that your knees are just slightly bent when the pedal
is at its lowest point. Maintain a constant pace as you pedal at a challenging but doable
resistance.
Hold a dumbbell in each hand with arms straight down at your sides, palms facing in.
With elbows slightly bent and abs tight, slowly raise arms outward and away from your body
in a wide arc until the dumbbells are at shoulder level and your body looks like a "T." Slowly
return to starting position.
Exercise 3
Bicep Curls
Two sets of 10 to 12 reps
Find a comfortable position so that your knees are just slightly bent when the pedal
is at its lowest point. Maintain a constant pace as you pedal at a challenging but doable
resistance.
Hold a dumbbell in each hand with arms straight down at your sides, palms facing in.
With elbows slightly bent and abs tight, slowly curl both forearms upward until your elbow
is bent 90 degrees. Slowly return to starting position.
Exercise 4
Shoulder Press
Two sets of 10 to 12 reps
Find a comfortable position so that your knees are just slightly bent when the pedal
is at its lowest point. Maintain a constant pace as you pedal at a challenging but doable
resistance.
Hold a dumbbell in each hand with arms raised to the sides and bent 90 degrees, palms forward. (The dumbbells should be about level with your ears.)
Push the weights upward and toward each other until arms are nearly straight, but don't lock elbows. Slowly return to starting position.
