Cycle Hero

The Cycle Hero Workout is a combination of spinning and weight training combined on a spin bike. The exercises require just one weight plate and access to a spin bike. I created this routine when I became a cycling instructor in 2015. I would hear how the members of the gym complain about how cycling was boring, so in fear of losing my class as a new instructor I decided to add something into the routine to mix it up. I added some weights to the routine. Was a personal trainer for 4 years at this point so I understood weight training and how to explain it, now I just had to explain how to lift weights on the bike. The class loved it and they started to ask for that style of training each week. I decided to make it a part of my permanent teaching style and before I knew it, I was well known as the instructor who used weights on the bike to make cycling more fun and challenging. I began to use the exercises with my private clients, and eventually I created an entire routine for myself once I notice my strength and endurance had doubled since teaching cycling with weights. The 100-day program in this book is the routine I cycle through three times a year to keep my body in shape.How does this workout work?The method to the madness in this workout is to take the benefits of a spin class (an increase burn in calories, increased VO2 max, and muscular endurance in the legs) and combine them with weight training exercises that develop the arms, back and chest. The combination of weight training on the exercise bike will lead to an increase in calories burned in a shorter amount of time as well as increased muscular endurance, and strength. This is an non traditional approach to training on the exercise bike, but after 3 years of using these exercises with my clients they have all seen amazing results. This workout does not track RPM (rotations per minute) or your power. The focus is the weights, and the bike is a tool to increase endurance and aid in stability.Why weights on the bike?When you combine weights on the exercise bike not only do you burn more calories, you develop more balance and coordination. You increase your stability, and you develop more muscles because you are working your entire body all at once. The combination of all moving parts allows your body to function at a higher level, and as a result gets you in shape much faster. This book contains a 100-day routine to show you how to take you to the next level on your fitness journey.