Dumbbell & Spin Bike Workout

Part 1 - Alternate between a medium-weight dumbbell workout and seated cycling bike. Between each set, rest for about 40-60 seconds. After the first part, rest for 2 minutes before continuing to part two.

Spencer Bike.jpg

  • Dumbbell Lunge - 10x each leg

  • Rest - 40-60 sec

  • Seated cycling bike - 30 sec

  • Rest - 40-60 sec

  • Shoulder Press - 10x

  • Rest - 40-60 sec

  • Seated cycling bike - 30 sec

  • Rest - 40-60 sec

  • Russian Twist - 10x each side

  • Rest - 40-60 sec

  • Seated cycling bike - 30 sec

  • Rest - 40-60 sec

  • Romanian Deadlift - 10x

  • Rest - 40-60 sec

  • Seated cycling bike - 30 sec

  • Rest - 40-60 sec

  • Repeat 2x

Part 2 - In the second part of this workout, choose a light weight for the dumbbells. Also, try not to rest until the end and see how you do!

  • Seated cycling w/ dumbbell alternating curls - 60 sec

  • Standing cycling sprint - 15 sec

  • Seated cycling w/ dumbbell overhead triceps extension - 60 sec

  • Standing cycling sprint - 15 sec

  • Seated cycling w/ dumbbell alternating punches - 60 sec

  • Standing cycling sprint - 15 sec

  • Seated cycling w/ dumbbell drive the bus - 60 sec

  • Standing cycling sprint - 15 sec

  • Rest 2 min

  • Repeat 2x

Spencer Trautmann
BHC Trainer

WorkoutsBallard Health Club