Beginner's Work-out outline - Week 2

Week 2

Goals: Build on previous workouts, endurance and hills. Add variation.

 

Day 1

Lift: Back, Biceps and Legs. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 25 to 30 minutes indoors. Use an Upright Bike as opposed to a Recumbent Bike**. Work on keeping feet flexed (like scraping gum off the bottom of your shoes) and upper body relaxed. Keep your resistance moderate to heavy. Try to stay in the saddle. Do an interval program.

5 minute cool down.
Stretch: 10 to 15 minutes of FULL BODY stretching.

 

Day 2

Lift: Chest, Triceps, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 30 to 35 minutes indoors. Stick with Upright Bike. Check your heart rate often on this workout. Try to stay within 70 to 75 % of your max heart rate (220-age as rough estimate) and add 15 to 30 second sprints (fast pedaling no more than 5 to 10 times).

5 minute cool down.
Stretch: 10 to 15 minutes of FULL BODY stretching.

 

Day 3

Lift: Shoulders, Back, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: Longer ride 50 to 60 minutes. This is an endurance ride. Try to put the resistance higher for a minute here and there (no more than 4 times) and come out of the saddle. Working on leg power and relaxed upper body. No bouncing or rocking.

5 minute cool down.
Stretch: 15 to 20 minutes of FULL BODY stretching.