Sunny Day, Spin Away: Gentle Hills for a Light Sweat

Good morning and happy sunny day! Summer is finally here, which means sunshine and afternoon picnics! Today's theme is a little more mild, a simple sweat sesh to keep you moving and ready for your day, but one that won't make you too sore to do another workout tomorrow. This workout lies somewhere between a recovery workout (it's harder than that) and easier than the Baddie HIIT and Tabata interval training last week. If you're looking to workout today, but yesterday you went hard and you're sore, this workout will keep you moving for today and prepared for tomorrow!

If you're extra sore after this workout, work through the stretches twice and add an extra pigeon and frog pose - it'll feel amazing, I did it last night!

Playlist: Immaculate Mix, Vol. 1 by RJ Moreno

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 6 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 80. HP 2 or 2.5.

1 min: Sitting Climb. Add 2 gears. RPM 95. HP 2 or 2.5.

1 min: Standing Climb. Add 3 gears. RPM of 75. HP 3.

1 min: Standing Climb. Add 1 gear. RPM 80. HP 2 or 2.5.

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5.

Easy Climb ~ 12 mins

1 mins: Sitting Climb. Add 2 gears. RPM 90

2 min: Standing Climb. Add 2 gears. RPM 80.

6 sets of 5 second jumps (5 seconds standing, 5 seconds sitting)

1 min: Sitting Climb. Drop 1 gear. RPM 90.

1 min: Standing Climb. Add 2 gears. RPM 75.

6 sets of 5 second jumps

2 min: Standing Climb. RPM 75.

1 min: Sitting Climb. Drop 2 gears. RPM 85.

1 min: Standing Climb. RPM 75.

2 min: Sitting Recovery. Drop 2 gears. RPM 90.

6 sets of 5 second jumps

1 min: Flat Road Recovery. Drop gears to flat road. RPM 80+.

Repeat the Easy Climb ~12 mins

Medium Hill Climb ~12 min

1 min: Sitting Climb. Add 2 gears. RPM 90

1 min: Standing Climb. Add 2 gears. RPM 80.

1 min: Standing Climb. Add 2 gears. RPM 75.

1 min: Sitting Climb. RPM 80.

6 sets of 3 second jumps (3 seconds standing, 3 seconds sitting)

1 min: Sitting Climb. Add 1 gear. RPM 80.

1 min: Standing Climb. Add 1 gear. RPM 75.

6 sets of 5 second jumps

1 min: Standing Climb. Add 2 gear. RPM 65.

1 min: Standing Climb. Add 2 gears. RPM 60.

1 min: Sitting Climb. Drop 3 gears. RPM 75.

1 min: Standing Climb. Drop 3 gears. RPM 75.

1 min: Sitting Flat Road Recovery. Drop gears down to flat road. RPM 80+.

Repeat the Medium Hill Climb ~ 12 mins

Stretching ~ 15 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Hurdler Hamstring stretch, 1 min each side

2 min: Forward Fold, 1 min each side