Exercise Bike Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Exercise Bike Workout Plan

Exercise Bike Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Exercise Bike Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Exercise Bike Chest, Triceps, & Abs Workout

Notes for Week 1, Day 1

Today's workout for the exercise bike incorporates interval training.

The first 5 minutes on the bike is a warm up. For the remainder of the time you are going to rotate back and forth between 60-90% effort.

The rotations are going to go 8 seconds at 90-100% and then 12 seconds at 60-70%. You are going to rotate back and forth without stopping for the entire time. If at first you need longer then 12 seconds at 60-70% go for 15-20 seconds.

This exercise bike workout is going to primarily focus on what you are going to do on the bike itself but it is also important that you are lifting weights as well to help tone up your body and improve the areas that the bike is not going to be able to tone as well.

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 25 reps, 01:00 rest
3 25 01:00
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascul... more

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascular conditioning. Take on this three day a week, 30 day plan and you will find yourself more fit than a simple recumbent exercise bike workout can provide.

Exercise Bike Fitness

Stationary bikes provide a great deal of benefit in the fitness world. The problem, though, is that simple biking is not enough to push a person to peak fitness or create total body strength and functionality. Many spend hours on a bike, yet still do not get the benefits they desire.

The exercise bike workout will guide you to becoming fit in all areas. You will be on the bike every workout, but not before performing some straightforward resistance training. This training will aid in creating a more complete physique, while building strength throughout the entire body. You will find, too, that adding resistance training will create greater strength in the legs, enhancing cycling performance.

The Exercise Bike Workout Schedule

There are three workouts included in the program that should be performed on non-consecutive days of the week. Each will focus on a different set of muscles, as well as on a different spinning bike workout. Taking time away from all exercise will be vitally important, especially for the middle workout of the week. This particular workout will demand a lot, as you will force yourself to perform nine sets of resistance exercises followed by a full 30 minute stationary bike workout.

The other two workouts are, essentially, an exercise bike with arm workout and upper body workout included. Abdominal and core work are also included in these two workouts, and strengthening the core will make you better in any and every task you undertake, especially biking.

Putting the Cycle in Cycling

The stationary bike workout portions of these routines are meant to enhance performance. Rather than just ride at a constant pace for a given amount of time every session, the plan mixes things up by creating interval workouts – forcing you to go at maximum effort, followed by decreased effort, and cycling up and down between these peaks and valleys.

This type of training will greatly increase cardiovascular conditioning, enhance performance, and also takes away some of the mundaneness that comes from just pedaling away with no clear focus. Interval training has become immensely popular in most aerobic activities, including stationary bike workouts. This type of training will also help those looking to get lean achieve those results more efficiently.

The exercise bike workout was designed to provide a total fitness plan built around stationary bicycling. Adding resistance training and incorporating interval training brings various and numerous benefits that cycling alone cannot. If you desire to take your exercise bike fitness and overall health to a new level, this is the program for you!

Exercise Bike Legs Workout

Notes for Week 1, Day 2

First 5 minutes of the stationary bike are for warm up and the rest of the time you are going to peddle at 75% effort.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
Calves / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascul... more

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascular conditioning. Take on this three day a week, 30 day plan and you will find yourself more fit than a simple recumbent exercise bike workout can provide.

Exercise Bike Fitness

Stationary bikes provide a great deal of benefit in the fitness world. The problem, though, is that simple biking is not enough to push a person to peak fitness or create total body strength and functionality. Many spend hours on a bike, yet still do not get the benefits they desire.

The exercise bike workout will guide you to becoming fit in all areas. You will be on the bike every workout, but not before performing some straightforward resistance training. This training will aid in creating a more complete physique, while building strength throughout the entire body. You will find, too, that adding resistance training will create greater strength in the legs, enhancing cycling performance.

The Exercise Bike Workout Schedule

There are three workouts included in the program that should be performed on non-consecutive days of the week. Each will focus on a different set of muscles, as well as on a different spinning bike workout. Taking time away from all exercise will be vitally important, especially for the middle workout of the week. This particular workout will demand a lot, as you will force yourself to perform nine sets of resistance exercises followed by a full 30 minute stationary bike workout.

The other two workouts are, essentially, an exercise bike with arm workout and upper body workout included. Abdominal and core work are also included in these two workouts, and strengthening the core will make you better in any and every task you undertake, especially biking.

Putting the Cycle in Cycling

The stationary bike workout portions of these routines are meant to enhance performance. Rather than just ride at a constant pace for a given amount of time every session, the plan mixes things up by creating interval workouts – forcing you to go at maximum effort, followed by decreased effort, and cycling up and down between these peaks and valleys.

This type of training will greatly increase cardiovascular conditioning, enhance performance, and also takes away some of the mundaneness that comes from just pedaling away with no clear focus. Interval training has become immensely popular in most aerobic activities, including stationary bike workouts. This type of training will also help those looking to get lean achieve those results more efficiently.

The exercise bike workout was designed to provide a total fitness plan built around stationary bicycling. Adding resistance training and incorporating interval training brings various and numerous benefits that cycling alone cannot. If you desire to take your exercise bike fitness and overall health to a new level, this is the program for you!

Exercise Bike Back, Shoulders, Biceps, & Abs Workout

Notes for Week 1, Day 3

Today's workout incorporates interval training.

The first 5 minutes on the bike you are going to use to warm up. For the remainder of the time you are going to rotate back and forth between maximum effort and 60-70% effort without stopping the bike.

The rotations are going to be 8, 10, 15, 20, 15, 10, 8 seconds at max effort, with 45 seconds at 60-70% effort in between each max effort. You are going to go through this 3 total times with a 2 minute break in between each.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
1 sets, 00:01:00
1 00:01:00 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascul... more

The Exercise Bike Workout Plan is more than just a new spin on stationary bike workouts. This comprehensive plan will take your fitness to a whole new level by incorporating total body resistance training and exercise bike workouts utilizing intervals to maximize your performance and cardiovascular conditioning. Take on this three day a week, 30 day plan and you will find yourself more fit than a simple recumbent exercise bike workout can provide.

Exercise Bike Fitness

Stationary bikes provide a great deal of benefit in the fitness world. The problem, though, is that simple biking is not enough to push a person to peak fitness or create total body strength and functionality. Many spend hours on a bike, yet still do not get the benefits they desire.

The exercise bike workout will guide you to becoming fit in all areas. You will be on the bike every workout, but not before performing some straightforward resistance training. This training will aid in creating a more complete physique, while building strength throughout the entire body. You will find, too, that adding resistance training will create greater strength in the legs, enhancing cycling performance.

The Exercise Bike Workout Schedule

There are three workouts included in the program that should be performed on non-consecutive days of the week. Each will focus on a different set of muscles, as well as on a different spinning bike workout. Taking time away from all exercise will be vitally important, especially for the middle workout of the week. This particular workout will demand a lot, as you will force yourself to perform nine sets of resistance exercises followed by a full 30 minute stationary bike workout.

The other two workouts are, essentially, an exercise bike with arm workout and upper body workout included. Abdominal and core work are also included in these two workouts, and strengthening the core will make you better in any and every task you undertake, especially biking.

Putting the Cycle in Cycling

The stationary bike workout portions of these routines are meant to enhance performance. Rather than just ride at a constant pace for a given amount of time every session, the plan mixes things up by creating interval workouts – forcing you to go at maximum effort, followed by decreased effort, and cycling up and down between these peaks and valleys.

This type of training will greatly increase cardiovascular conditioning, enhance performance, and also takes away some of the mundaneness that comes from just pedaling away with no clear focus. Interval training has become immensely popular in most aerobic activities, including stationary bike workouts. This type of training will also help those looking to get lean achieve those results more efficiently.

The exercise bike workout was designed to provide a total fitness plan built around stationary bicycling. Adding resistance training and incorporating interval training brings various and numerous benefits that cycling alone cannot. If you desire to take your exercise bike fitness and overall health to a new level, this is the program for you!

32 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Pec Deck
  • Exercise Mat
  • Box
  • Stationary Cycle
Show All

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Exercise Bike Workout Plan

32 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Pec Deck
  • Exercise Mat
  • Box
  • Stationary Cycle
Show All