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stationary bike THIS UP AND DOWN INTENSITY AND RESISTANCE STRATEGY FOR THE STATIONARY BIKE IS AN EXCELLENT REPLACEMENT... IF ANY PART OF THE SURGE ROUTINE IS CHALLENGING ON JOINTS, FORMER INJURIES OR IF YOU EXPERIENCE BALANCE ISSUES, SIMPLY REPLACE WITH A STATIONARY BIKE WORKOUT. STATIONARY BIKE WARM UP FOR 3-5 MINUTES: HAVE THE RESISTANCE AT A LOW LEVEL SO IF ITS ON A 1-20 SCALE, KEEP THE WARM-UP AND RECOVERY TIME AT AROUND 5-6. WHEN IT COMES TIME TO DO THE INTENSE INTERVAL, BUMP IT UP TO 10-12. REMEMBER, IF YOU ARE STARTING FROM GROUND ZERO DON'T GO TOO INTENSELY UNLESS YOU WANT TO THROW UP AFTER YOUR ATTEMPT. 30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY (REPEAT 1-4 TIMES) 40 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY (REPEAT 1-4 TIMES) 30 SECONDS HIGH INTENSITY, 1 MINUTE LOW INTENSITY (REPEAT 1-4 TIMES) S U R G E P L A N
eginner routine BEGINNER GUIDE TO HIGH INTENSITY WORKOUTS: THESE ARE THE BASIC EXERCISES THAT A BEGINNER ROUTINE IS DESIGNED AROUND. SO FAMILIARIZE YOURSELF WITH EACH ONE, FOCUS ON FORM. S U R G E P L A N
Page 1 and 2: 7 MINUTE SHRED T H E S U R G E P L
Page 3 and 4: THIS FITNESS PROGRAM, IS DESIGNED A
Page 5: warm up routine IT IS CRITICAL TO W
Page 9 and 10: eginner routine AS SOON AS THIS WOR
Page 11 and 12: moderate routine A MODERATE LEVEL W
Page 13 and 14: moderate routine MODERATE GUIDE TO
Page 15: advanced routine AN ADVANCED ROUTIN

step by step workout guide

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