AIRDYNE BIKE LEVELS
Level 1 
  • Circuit - SPRINT & CORE

45 SEC
Airdyne Bike
0.25Mile (3 sets)
0.25Mile (3 sets)


1 min Break
45 SEC
(5x per second  under/over bike)
Bicycles
(3 sets)
(3 sets)

1 min Break
45 SEC
(5x per second  under/over bike)
Plank on Ball
(3 sets)
(3 sets)


1 min Break

 Beat It - 46 min
Own It - 38 min

Level 2- not complete 
  • Circuit 1 - Chest & Legs
DB Bench Press
Chest Exercise:
35lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets)
DB Bent Over Row
Back Exercise:
35lb x 20reps (3 sets)
20lb x 20reps (3 sets)

Barbell Squats
Lower Body Exercise:
175lb x 15reps (3 sets)
95lb x 15reps (3 sets)



  • Circuit 2 -  Cardio
Ball Slams
14lb x 20reps (3 sets)
12lb x 20reps (3 sets)

Pushups
Chest Exercise:
15reps (3 sets)
8reps (3 sets)

Jumping Jacks
20reps (3 sets)

Airdyne Bike
0.25Mile
0.25Mile


  • Circuit 3 - Back & Bis

  • Seated Cable Row
    Horseshoe Handle Back Exercise: 
    100lb x 15reps (3 sets)
    50lb x 15reps (3 sets)
    Strive Machine Preacher Curls
    Biceps Exercise:
    50lb x 15reps (3 sets)
    30lb x 15reps (3 sets)


  • Station 4 - Legs & Tris

  • Split Squat
    20reps (3 sets)
    20reps (3 sets)

    In-Out Squat
    20reps (3 sets)
    20reps (3 sets)


    Cable Rope Overhead
    Triceps Exercise:
    60lb x 20reps (3 sets)
    30lb x 20reps (3 sets)

    Dips on Bench
    15reps (3 sets)
    15reps (3 sets)


  • Circuit 5 - ABs & Legs

  • Decline Sit-Ups
    10lb x 10reps (3 sets)
    6lb x 10reps (3 sets)

    Bicycles
    30sec (3 sets)
    30sec (3 sets)

    Kbell Upright Row Squat
    Biceps Exercise:
    16kg x 20reps (3 sets)
    12kg x 20reps (3 sets)


  • Circuit 6 - Cardio Full Body

  • Row Machine
    500 meters
    500 meters


     Beat It - 46 min
    Own It - 38 min

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