BEAT THE BOREDOM – WORKOUTS TO SURVIVE THE WINTER & STAY FIT: PART THREE

THIS POST WAS ORIGINALLY FEATURED ON WATERFI.COM 

2015-02-11 16:04:04

BY SARA K. MADDEN

Winter weather can make training a little tricky! And although taking your workouts indoors is a safer alternative to slick roads and potential frostbite, it is often mind-numbing… But it doesn’t have to be!

THE ULTIMATE CURE FOR INDOOR A.D.D.

My husband will attest to the fact that my ADD flares up after about 10 minutes of riding or running in place. I think of every reason known to man for getting off that bike – I need water. I have to check my email. I forgot to put the clothes in the dryer. I forgot to feed the fish… OK, we don’t even own a fish.

Well, this workout gives me a reason to get off the bike or treadmill, without sabotaging my training. Try this routine when you feel especially antsy. Or just need a fun, intense workout that combines cardio with strength training!

What you’ll need:

  • Bike with trainer, spin bike or treadmill
  • Medicine ball
  • Stability ball
  • 5- to 10-lb dumbbells

Indoor cyclingMy not-so-boring pain cave

How it’s Done

  • Warm up for 5 to 10 minutes with a light spin or jog
  • Hop off (yay!) and do 5 minutes of Strength exercises
  • Get back on for a Run or Ride interval
  • Hop off for 5 minutes of Strength exercises
  • Repeat the Run or Ride interval
  • Hop off and do 5 minutes of Strength exercises (Woohoo!)
  • Cool down on the treadmill or bike for 10 more minutes

The Strength Exercises
1 minute each

  • Alternate single-leg squats with lightweight shoulder press
  • Bicycle crunches
  • Plank, or Yoga push-ups
  • Seated medicine ball oblique twists
  • Stability ball hamstring curl on back

The Intervals, Bike or Run
Bike, 2 minutes each 

  • Seated spin @ 80-85 RPM (light gear)
  • Alternate 15 secs. standing/seated climbs (med gear)
  • Seated spin @ 80-85 RPM
  • Alternate 15 sec standing/seated climbs @ 65-70 RPM
  • Seated spin @ 80-85 RPM

Run Intervals 

  • Conversation pace for 1 minute
  • Increase the speed by 1 to 1.5 mph, and sprint for 30 seconds
  • Run or Walk to recover for 1 minute
  • Increase the speed by 1 to 1.5 mph, and sprint for 30 seconds
  • Conversation pace for 1 minute
  • Increase the speed by 1 to 1.5 mph, and sprint for 30 seconds

Bike workout adapted from www.triathlon.competitor.com

Indoor cycling

When the temperature drops, and you have to get your sweat on indoors, beat the boredom! Steal one of my Workouts to survive the winter, and stay fit and motivated! Maybe that 30 minutes on the dreadmill won’t be the longest half hour of your life after all. Maybe it will even help you rock that spring race you have coming up!

Disclaimer: Workouts are highly specific to the individual. Please be sure to tailor your fitness routine to your own health. Seek professional medical advice if you have any questions regarding what is appropriate for you prior to participating in any exercise program.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s