3 Hardcore Spin Drills

OPTION 1

Layering drill - Basically laying on a different exercise each round - it can be anything you like. Example:

Round 1:
Leaning forward sprint - 1 minute
1 minute rest (keep beat standing)

Round 2:
Leaning forward sprint - 1 minute
Standing hill climb (max resistance) - 1 minute
1 minute rest (Keep beat standing)

Round 3:
Leaning forward sprint - 1 minute
Standing hill climb (max resistance) - 1 minute
Standing sprint - 1 minute
1 minute rest (keep beat standing)

Round 4:
Leaning forward sprint - 1 minute
Standing hill climb (max resistance) - 1 minute
Standing sprint - 1 minute
No bounce (bend knees, isolate legs with no upper body bounce) 1 minute
1 minute rest (keep beat standing)

Round 5:
Leaning forward sprint - 1 minute
Standing hill climb (max resistance) - 1 minute
Standing sprint - 1 minute
No bounce (bend knees, isolate legs with no upper body bounce) 1 minute
Seated hill climb (max resistance) - 1 minute

Total time - 20 minutes

OPTION 2

Sprint Drill

• 15 Seconds full standing sprint / 15 seconds standing beat (rest)
• 30 Seconds full standing sprint / 15 seconds beat
• 45 Seconds full standing sprint / 15 seconds beat
• 60 Seconds full standing sprint / 15 seconds beat

You could then go back down the times: 45 seconds/ 30 seconds & 15 seconds OR...Do same drill again but sprinting in different position or different drill like maximum hills?

OPTION 3

Tabata Training

Resistance on 70%

Any position you choose but standing sprints is most difficult and is a killer

• Sprint for 20 seconds - 10 seconds rest x 8
• 2-3 minutes rest
• Sprint for 20 seconds - 10 seconds rest x 8
• 2-3 minutes rest
• Sprint for 20 seconds - 10 seconds rest x 8
• 2-3 minutes rest

They must go "ALL OUT" on sprints and they "SHOULD" be breathing out their backside IF they are not cheating...(It's the fastest, most efficient way to burn the fat is with tabata sprints - a form of interval training conceived by Japanese scientists. The shift in energy systems keeps your body guessing, while this format has been proven to release more growth hormone to help with muscle building.)

Have a go and let me know what you think?

XKATIEX

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