Happy New Year!!!
Did you do anything fun last night to celebrate? I have to admit, my evening celebrations were pretty limited because I spent all day flying home (hello jetlag), but it feels good to be back! Somehow I managed to get very lucky with my plane seats on British Airways and had heaps of leg room. That meant loads of sleeping and overall, a pretty smooth trip.
In previous years I’ve made my first post of January one about my vision board and goals, and don’t you worry – this is coming up on Monday! But for now, let’s talk fitness.
Work It Out
I thought about saving today’s workout for next week when everyone is back into work mode, but then figured some of you might be super eager to start working towards your fitness goals right.this.second. If that’s the case, I don’t want to stand in the way! For the keeners, I have a super sweaty (and quick!) bike set to share. I did this one several times on the stationary bike at my dad’s house in Bahrain over the holidays, and every time it left me feeling totally spent but very energized at the same time.
The Smokin’ 16 Bike Workout
What’s the 16 all about? You’ll be doing 16 minutes of solid effort work in this routine, but not all at once. Get it? 16 to kick off 2016? Oh yes I did! 😉
Start with a progressive 5 minute warm-up to get your blood flowing and muscles warm. You’ll then move into 4 sets of 4 minutes with a 1 minute break in between. I’ve indicated the RPMs (that’s revolutions per minute, a measurement of your leg speed) and the RPE (rate of perceived exertion, on a scale of 1-10) in the chart below, so use both as your guide.
For most of the workout you’ll be riding around 95 RPM, which is roughly the same as what you’d do outside on a real road. The final minute in each 4-minute block is meant to be hard, so make sure it feels that way!
Turn It Up
This week’s tune is one some of my spin instructor buddies at Method (the cycling studio I work part-time at) have been adding to their playlists lately, and I am in LOVE with it. It’s the Claude Von Stroke Remix of Strong by London Grammar, and it’s an amazingly trance-like song that works perfectly for those parts of your workout where you just need to zone out in order to push through.
I was trying to find a Youtube video of it for you while in Bahrain but the video results there wouldn’t give me what I wanted. Instead, I’ll serve it up to you Spotify-style. (If you’re reading this email in your inbox, you’ll probably have to click here to see the play button below.)
Have A Read
- The best upper body exercises when you can’t do a pull-up (yet!) – via Greatist
- The 10 most popular training articles of 2015 – via Competitor.com
- 10 tips for treadmill motivation – via Training Peaks
- 10 wellness trends to watch in 2016 – by Jason Wachob, founder and CEO of Mind Body Green
Now over to you!
- If you have a sec to check out the wellness trends article above, what are your thoughts? What do you think will be the biggest trends in fitness this year?
- Do you have a fitness-specific goal you’re working towards for 2016? Tell me all about it!