Beginner Cycle Bike Workout
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- Опубликовано: 13 окт 2020
- Beginner Cycle Bike Workout
New to cycling? Go back to the basics with this beginner cycle bike workout. Follow along with Sunny Trainer Sydney as she introduces you to different cadences, resistance levels, and positions to prepare you for many more rides to come.
Warmup - at varying cadence, goal get used to positioning and pace
1 min 30 sec 60 RPM - starting with medium resistance
30 sec 70 RPM - light increase resistance (1 turn or so)
1 min 60 RPM
30 sec 85 RPM
1 min 60 RPM - increase resistance (1 or 2 more turns)
30 sec 85 RPM
1 min 60 RPM
30 sec 85 RPM
Climbs - medium/heavy resistance, goal 60-70 RPM
30 sec Climb
1 min Rest
Repeat 3 times
Sprints/giph - medium resistance, goal 100-110 RPM
30 sec Sprint
1 min Rest
Repeat 3 times
Climb Pyramid - medium/heavy resistance, goal 80 RPM
15 sec Seated
30 sec Climb
45 sec Seated
45 sec Climb
30 sec Seated
15 sec Climb
Cooldown
2 min
END WORKOUT
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FITNESS EQUIPMENT USED
► Magnetic Belt Drive Premium Indoor Cycling Bike SF-B1876: bit.ly/SF-B1876
► Treadmill Floor Mat: bit.ly/Treadmill-Floor-Mat
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#Workout #Fitness #Cycling #Cycle #Bike #Beginner #CyclingWorkout #BikeWorkout #IndoorCycling 
Хобби
I’m a beginner and this was perfect. I will definitely take this class until I get my cadence up. Thank you Sunny for providing this for us (who miss and can’t get to the gym, but has to drop this COVID weight). Instructions were great. My legs are wondering what is happening...🤣🤣🤣!! Have a wonderful day!
That's what we want to hear! Keep it up, you got this! 🔥🔥🔥
We tackled assembling the bike as a family project. ruclips.net/user/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Thank you so much for your wonderful feedback! 🤗🤗 We are happy you are enjoying your bike! 💪
Total beginner! Loved this so much! Perfect 👌🏻
We're so happy to hear you enjoyed this workout! Our fitness instructors are always coming out with new content so be sure to subscribe so you don't miss a thing!
I'm proud of you, thank you for everything
Thank you!!
We love Sydney and all her workout videos!
We do too! She's amazing! 🙌🙌🙌
Love this. No cheerleading wooop wooop. Really great workout for beginners but a good one to drop in mid training too. 👏🏼👏🏼👍🏼
Love that you're enjoying this workout! Keep it up, you got this! 👏🏼👏🏼👏🏼
I just unboxed and put together my Sunny cycle. I'm smoked after doing the beginner workout. Thank you!
Thank you for your feedback! We're so happy to hear you loved it!
Great workout, I need more workouts for my new sunny bike. Keep posting!
We're working on it so stay tuned! Be sure to check out our other great cycle workouts up on our channel when you have time :)
Thanks Sydney! This was a really nice ride ♡
We're so happy to hear you loved it! We'll definitely let Sydney know! If there's anything you'd like to see more of, let us know! :)
Just did this today. I have only been spinning since the end of December and find it hard but I am determined to get it done. Thank you for the beginner workouts.
Great job! You got this! ❤️
So good! Glad I found this channel.
So happy to hear you enjoyed this workout! Stay tuned for more!
Worked up a nice sweat! Thank you!
Wonderful!
Thank you great work out. I enjoyed the pyramid climb.
Glad you enjoyed it!
love this workout!!!! I finally got off my saddle and completed this one IN FULL! wow I don't have a cadence on my bike but you keep me in check! thank you so much! you have no idea how far I have come thanks to you! ❤
Great job!!! Thank YOU! ❤️❤️
@@SunnyHealthFitness thank you!!! I thought for sure the first week I lost my mind thinking that I could keep up with a beginner video YOU pulled me through it Forever grateful
I adjusted my bike at home and did this lesson. Thanks Sunny 🌞
Glad it helped!
SydneySpin ❤ GR8 lunchtime ride 👊🤗
That is great to hear! Keep up the excellent work! Check out our SunnyFit app for more workout videos like this! The SunnyFit app is available for download in the App Store or on Google Play!
This is a great workout. I've done Sydney's 60 minute ride, which is fantastic, and many other rides ranging from 20 to thirty minutes from Sydney and others--all of them really, really solid: instruction is presented very clearly and very calmly, and with positive, upbeat comments. Very motivating! If you're still making these videos, my only request would be that you consider doing one in the 40-50 minute range. Thanks for providing such outstanding exercise experiences!
We are glad that you enjoyed the workout! For some more cycling workouts, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Love this class
That is great to hear! Keep up the good work!!
well explained instruction!
Happy to hear you enjoyed this video!
Wowww nice watching here . thanks for sharing this video...meron Ang amo ko nyan .tamad nmn gumamit hehehe keep on vlogging..
❤ thank you great work out
You're so welcome! We are glad you liked it! 😊
New sub ...ty🦋
This!! I did this workout and burned 230 calories in just 20 minutes! I could work out for an hour only and burn almost 700 calories!!! Thank you SO much!!
We're so happy to hear you enjoyed this workout! Keep it up!
Thank you. Day 1
Keep it up, you got this!
You motivated me always
Woo hoo! That's what we're here for 🙌
I am proud of you👍
For a beginner how often should I do this work out per week and thank you for the video happy new year to you🤙🏾
We recommend starting with this workout 2-3 times a week! You can continue to increase your volume or move on to more advanced workouts as you’re ready.
Fantastic...... Just done this to get back into the swing after the Xmas indulgence... Just what I needed 🙂 Happy New Year from Belfast, (Northern) Ireland 🇮🇪
Woo hoo! Welcome to the Sunny family! We've got more new content coming your way so be sure to subscribe so you don't miss a thing!
In Modern Living Rooms Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
Subscribed ❤❤
🙌🙌
Hello, I really liked this workout- thank you . Should I mix this with other workouts (non bike) throughout the week for a consistent weekly work out routine ? Thanks and sorry if you already answered this question.
Yes, we would recommend mixing cardio sessions on the bike with 2-3 bodyweight or weighted strength training sessions off the bike per week. This will not only help you burn more calories, and tone your body, but will also help to keep your body strong and reduce injury throughout your regular cycling routine.
You look so nice.........Thanks for the info.
We are glad you enjoyed the workout. Keep up the excellent work!
What kind of cadence monitor are you using?
do you have to use this bike or can you use any other bike
Wat app do I use to see my RPM
Ma'am I've a doubt. I got a spin cycle so should I do this exercise everyday or should I skip days for other exercises? I mean is spin cycle enough for me to get into a shape?
You are welcome to use this workout every day or several days a week to build your cycling speed and strength until you're ready to move onto more challenging sessions on your bike! This is a great way to burn calories to help with weight loss while using the resistance will help you tone up the muscles in your lower body. Adding resistance training into your routine using bodyweight or dumbbells is also a great way to increase your fitness, and cross-train to help you see results faster and increase performance during your cycling sessions!
What does this workout do to your body does it firm your legs & your butt,waist or your belly or what exactly does it do?
This workout will help you increase your cardiovascular capacity which can help you reduce overall body fat and help to reveal muscle tone. Completing this workout will also help to build your endurance and strength on the bike. We recommend completing this workout regularly whether on a weekly basis, or even a few times a week as part of a balanced fitness routine to begin to see start seeing these results and changes take place over time.
Sydney, this is David. I'm just starting indoor cycling what are your thoughts on saddle and a regular bike seat, My cossylx is sensitive. FYI, I'm 65.
Hello David! Our bike seats are interchangeable for standard bike seats that have a clamp assembly for the bike post. We also recommend looking into gel seats as they may improve comfort for the user. Gel seats can be found online or at your local bike shop. If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
All Hail Queen Sydney
👑👑👑
Can I use any exercise bike this workout?
Of course! We hope you enjoy the workout!
What is the brand of the bike you're using and how much does it coast?
It's the Sunny Health & Fitness SF-B1876
Please share what model your spin bike is pls - looking to make a purchase
Hi Marina! Thank you for your interest! This is our SF-B1876, link below:
sunnyhealthfitness.com/products/magnetic-belt-drive-premium-indoor-cycling-bike-sf-b1876
@@SunnyHealthFitness is this the quietest version?
I see you’re sold out of that model - which ones comparable?
@@marinakleinmcdonald I purchased the Endurance model for Christmas and LOVE it. Very quiet! sunnyhealthfitness.com/products/endurance-belt-drive-magnetic-indoor-exercise-cycle-bike-sf-b1877
What is the name of that bike you are using and brand.
Sydney's using our Magnetic Belt Drive Premium Indoor Cycling Bike SF-B1876. You can find more info here: bit.ly/SF-B1876
Hey friend hey! Just dropping in to give your page some FABlife support!
Thank you! Let us know your thoughts on this workout :)
I dont like standing up on bikes it feels uncomfortable to me so I just turn up the resistance during the standing bits
That works too! 🙌🙌🙌
How you set the speed
Hello! You can keep track of your speed using the cadence display on the monitor of this bike model. If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
how many calories are lost? Thanks 🙏🏼
Depends. Usually 30 minutes of cardio can yield about 200-300 calories burned. 20 minutes is about 100-200 calories burned on average.
How many times a week should a beginner do this video?? I walk every morning qnd then try to do my workout after my walk, i want to figure out how many days i shod be getting on my bike??
You can exercise 6 days a week of any kind with great results(including the bike)! It's recommended to at least take 1 day off a week.
@@SunnyHealthFitness thank you so much!! Im glad yo onow i can get on my bike that much. I love it. I do wish the RPMs would tsay up on the screen at all times so that i knew i was hitting my target, especially with my toddler running around me, i get side tracked some times and slow down while dealing with him.
How many calories do you burn with this workout
Since everyone's metabolism is different, the best way to estimate your calories burned is to use the metabolic equivalent equation. We estimate that the MET value of your workout will be between 6-8. Using this value you can use the following equation to determine your estimated calories burned. Total calories burned = Duration (in minutes)*(MET*3.5*weight in kg)/200. For real-time calorie tracking, you could use an activity tracker like our Smart Fit Watch.
What bike is she using?
Hi Michael! Sydney is using the Magnetic Belt Drive Premium Indoor Cycling Bike SF-B1876. You can find full specs and pricing here: bit.ly/SF-B1876
I just ordered the B1913. This video will be my first test run.
@@middleagemike8337 We can't wait to hear your thoughts!
Just got my B1913 today. Just put it together and just completed this as my maiden voyage. I usually do 45 minutes on my old recumbent bike, but this 20 minute "beginners" workout was tougher. I have a long ways to go. Thanks
@@middleagemike8337 Keep it up, you got this! 🔥🔥🔥
what´s up people!
Welcome to our channel! We hope you enjoyed this workout!
Thank you I just finished this work out with you now my butt hurt 🤣🤣😣
It's common to be sore the first few rides on a new bike, but you'll get used to it! If you're not used to the seat yet, we recommend checking out gel seats or padded cycling shorts. They can be found online at amazon.com or at your local bike shop.
Itne ka hai
I want to buy a nice bike that will not break my bank account. I need one that is comfortable and can do the job. I am willing to pay around $400.
Then look no further! Our website had plenty of bikes that fit your budget. We also are on Amazon too!