step by step workout guide
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stationary<br />
bike<br />
THIS UP AND DOWN INTENSITY AND RESISTANCE STRATEGY FOR<br />
THE STATIONARY BIKE IS AN EXCELLENT REPLACEMENT...<br />
IF ANY PART OF THE SURGE ROUTINE IS CHALLENGING ON JOINTS,<br />
FORMER INJURIES OR IF YOU EXPERIENCE BALANCE ISSUES,<br />
SIMPLY REPLACE WITH A STATIONARY BIKE WORKOUT.<br />
STATIONARY BIKE<br />
WARM UP FOR 3-5 MINUTES: HAVE THE RESISTANCE AT<br />
A LOW LEVEL SO IF ITS ON A 1-20 SCALE, KEEP THE<br />
WARM-UP AND RECOVERY TIME AT AROUND 5-6. WHEN<br />
IT COMES TIME TO DO THE INTENSE INTERVAL, BUMP IT<br />
UP TO 10-12. REMEMBER, IF YOU ARE STARTING FROM<br />
GROUND ZERO DON'T GO TOO INTENSELY UNLESS YOU<br />
WANT TO THROW UP AFTER YOUR ATTEMPT.<br />
30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY<br />
(REPEAT 1-4 TIMES)<br />
40 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY<br />
(REPEAT 1-4 TIMES)<br />
30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY<br />
(REPEAT 1-4 TIMES)<br />
S U R G E P L A N
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