Get on yer bike and hit the rower, we’ve got the perfect workout to blast your whole body.
How many of us walk into the gym without giving a second thought to using an exercise bike or rowing machine?
The fact is, most of us are so concerned with using free weights and weights machines that we forget the benefits cardio apparatus can bring.
Thankfully, we’ve enlisted the help of the Body Sculpture (www.bodysculpture.co.uk) team to help you utilize both bike and rower. Body Sculpture is one of the world’s leading fitness specialists who continue to develop innovative products… and this workout, just for you!
Repeat the following circuit 3-4 times and rest for 3 minutes in between each set. Try not to lose more than 10 per cent of distance with each set, but don’t go easy first time round. That’s cheating!
01. GOBLET SQUAT 20 REPS
Stand in the starting position by holding a full bottle of water close to your chest. Squat down through your legs, keeping your back straight, until your hamstrings are as close to your calves as is comfortable. Keep your chest and head up and your back straight. At the bottom of the squat, pause, then push through your legs to return to the standing position.
02. Max distance on bike in 30 secs
First ensure you are seated comfortably having adjusted the seat and handlebar position to fir you perfectly. Mount the bike and clip your feet into the pedals. Remember, you are looking to clock the maximum distance possible in 30 seconds.
Remain seated, increase resistance to halfway (set at 5). Lean forwards placing your hands on the handlebars and your forearms on the pads. Drive the pedals round, ensuring you engage the full leg to turn the pedals, accelerating them as fast as you can go. Maintain your breathing throughout: don’t hold your breath as you push through the exercise. After 30 seconds, press the punch brake to bring the flywheel to a stop and dismount.
Stand up on the pedals and go as fast as you can in standing position with the resistance on high. Grip firmly, leaning into the handlebars to drive through your back and down your legs, making sure you engage your core (tuck in your tummy button), and fully engage the whole leg, from glutes, through the thighs, down through the calves and right into the ankle. Keep your head steady, so flex the legs and don’t be tempted to bob up and down. Maintain your breathing throughout: don’t hold your breath as you push through the exercise. After 30 seconds, press the Punch Brake to bring the flywheel to a stop and dismount.
03. Alternate Lunge 20 steps
Start in a standing position with your arms crossed over in front of you. Step forward with one foot, lower into a lunge with the knee of your back leg finishing just above the floor. Keep your back straight and your core tight. Push through the front leg to drive yourself back to a standing position. Repeat with the other leg.
04. Max number of Rows in 30 secs
For the Magnetic Easi-Store Rower, ensure you are seated and your feet secured in the footplates using the Velcro straps. With the tension set to the highest setting (8), grip the handle in both hands. Slide forwards on the seat, bending the knees and your arms out straight. When your elbows just pass your bent knees, this is the ideal position to start the rowing action. Press with the legs first and as your legs extend, start to bend your arms pulling the handle into your chest. Accelerate the movement of the handle throughout the exercise. Reverse the action on the recovery, ensuring you return to the start position each time. Perform as many correct rows as you can in 30 seconds, ensuring you maintain correct form throughout.
05. Hip Thrust to Twist Crunches 20 reps
Lay on your back with your knees bent. Engage your core by pressing your tummy button down into the floor. Push up into a hip thrust, balancing your arms to your side, finishing with a final thrust to raise the hips high while keeping your back straight. Lower to the floor. Now perform a crunch and twist to one side, then the other, and return to the start position. That’s one rep. Repeat as many times as you can in 30 seconds.
The Body Sculpture Pro Racing Studio Bike is ideal for a serious cardiovascular workout in the comfort of your own home. Built around a substantial steel chassis, the Pro Racing Studio Bike features a 13kg flywheel, adjustable tension control, Punch Brake and multi-position adjustable seating and handlebars. The bike offers great exercise ideal for cardio development as well as building strength in the legs, back, core and arms. It can be used for enhancing endurance, power and delivery.
The Body Sculpture Magnetic Easi-Store Rower is a lightweight and compact home-use rowing machine. It has a super smooth rowing action that comes from an adjustable 2-stage magnetic resistance system, combined with aluminium slide and seat gliding on cast PU wheels. The Rower is Easi-Store – just stand it up and out of the way when it’s not in use. Perfect for exercise enthusiasts as well as those looking to avoid injury from activities such as running to still keep fit.
ABOUT BODY SCULPTURE
Body Sculpture is dedicated to delivering the highest standards in quality, value and performance – helping you keep your body in shape and in control. Established in 1965, they have a dedicated UK team devoted to the development of sports culture, and who are specialists in the design and manufacture of fitness equipment and accessories.
Visit: www.bodysculpture.co.uk for more information