GLUTE BLAST // 10 Minute Spin Class • Cycling Workout to Build Your Glutes
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- Опубликовано: 12 сен 2024
- Can cycling build your glutes? Yes!
This 10 min spin class is a HIIT cycling workout to target and tone those glute muscles, featuring Tabata!
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The 'ol weight loss, fat burning cycling workout, and burn fat fast spin class are all great buzz words, but that's not what this channel is about. We ride to SMASH our personal bests. Strength and power, baby!
5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
FULL SEATED BIKE WORKOUT FOR LOW IMPACT CARDIO: • HONEY BEE // 30 Minute...
For more tips on how to use cycling to build your glutes, watch this! • Spinning to Build Your...
Here is the full 10 minute workout:
Warm-up: 1 minute
Set 1:
4 x 20s ON/10s OFF (Power Sprint/Power Climb)
Set 2
45s ON/15s OFF (Climb/Climb/Power Climb Transition)
Set 3
4 x Dirty Thirties (3x Climb + 1x Full Throttle)
Set 4
45s ON/15s OFF (Climb/Climb/Power Climb Transition)
Set 5
4 x 20s ON/10s OFF (Power Sprint/Power Climb)
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe....
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JOIN THE KIRSTEN ALLEN SPIN CLUB: / strava
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
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*All thumbnails in this document are clickable links!
This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: • The ULTIMATE Spin Bike...
PROPER SPIN BIKE SET UP: • The ULTIMATE Guide to ...
YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
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DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
Thank you so much for riding with me!!!! Also, BIG thank you to everyone who gave this ride a thumbs up! I'm so grateful!!!! 💖
This x 3 = ☠️. What a great 10 min addition! 🔥
Insane triple! Amazing work, Naomi!!!!! 🤯🏆
trying to start exercising again that was a great start for me this morning thank you Kirsten you rock
You got this!!!! Amazing work today - Perfect way to ease into exercise again! Thank you so much for riding with me! Keep building momentum! Hope to see you again soon!!!!!
PERFECT!! I'll add this on to Lemons since I dont have IG for the bonus song challenge TY ❤
Woooooo!!!!! You're going to crush it!!! Have a great ride today!!!
Girl that 10 minutes got me sweating more than doing the 20 minutes. I love this so much. Wewww!!!!😅😅😅
So relentless!!! Haha! Great work today!!!!
Just did a 10-minute ride after weight workout. Short and motivating. Now ready for the long ride...
Woooooo! Awesome! Perfect combo!!! Way to go, Charles!!!
This morning, I added this onto a 20 minute Tabata ride and 💥Wowza💥 Great Glute Buster!! Love the Tabata and Dirty 30 format and the sprints, climbs and power climbs in and out of the saddle were awesome!!!
Whoo Hoo, what a way to start my day!! 🚴♀️⚡🔥🎉🙌🙌!!!!
TABATA Thursday!!! Haha! You're crushing it! Thanks for riding Glute Blast with me! You're the best!!!!!! 🥰🥰🤩
@@KirstenAllen 🤗💗
H-O-L-Y butt blaster workout Batman! Buns of Steel here I come LOL 💕 This one too. I did a triad of your classes today. First, Enter Sandman, then Tabata, and then this one. Still can’t run yet but your workouts are awesome substitutes!
A triple header!!!! Amazing work!!!! You're a beast! Keep it up!!
Another amazing ride and a great finisher to the insanity mash up ride. I felt this one. Thanks, Kirsten.
You're amazing!!!!! Happy weekend!!;
I didn't know I could sweat so much in 10 minutes! I add these 10 min rides onto my longer ones for a little more burn, and this one definitely 🔥! Thank you for another wonderful workout!
Glute Blast!!!!!!! Awesome work as always! You're on a roll!!!! Thank you so much for riding with me!!! Keep it up! 🤩🤩🤩🤩
Been away due to my bike breaking. But I’m back after a couple of weeks of old short rides getting me back into the swing after a month away!
I chose this after doing the hot wheels sprint I figured there would be some climb action. Oh yes. My glutes defo think that ride finished my workout good and proper! 😂
Thanks as always 🥰
Welcome back, Laura!!! Awesome combo! Sounds like you crushed it! Definitely ease back into it! You got this! 👏💯🤩
Fabulous! Good warm up for the gym ❤❤❤ legs day
Perfect!!! I thought this would be great with a leg day! Mission accomplished!!! Way to go, Sue!! 👏👏👏
Loved the challenge. Easier to follow in English for me😂Sweated like a rain shower😅Thank you Kirsten❤
Awesome work, Katy!!!!! 💯💯
Omg, this 10% ride is life saver
Woohooo! Way to go, Anna!!
I added this to the ride I do. Great addition. Thank you. Love riding with you.😊
Yayyy! Thank you so much for riding with me! 😍😍
Love this anytime Kirsten ❤Thank you🎉
Awesome double today!!! 🤩🤩🤩🏆
Perfect warm up before a weight session!
Yayyy!!!! Happy Friday! Have a great weekend, Shannon!
Great challenge Kirsten 🎉even second time around ❤You are awesome 🎉❤
You're the best!!!!! Great work, Katy!!
Great energy boost Kirsten ❤Thank you🎉
Yayyy! Keep crushing these workouts, Katy!!! Amazing! 😍😍😍
Did this one as a workout finisher...omg 🔥🔥🔥
Glute blast!!!!! Perfect finisher! These 10 min sessions are tough! 🔥🔥🔥
💯😎👍👍😊💙 Glute Blast HIIT Cycling Performance I love it thanks 😍 Kirsten Allen
🔥🔥🔥
Awesome gym finisher 👍🏽.
💯💯💯
Great. I love this lesson ❤ thanks
Awesome!!!! Thanks for riding with me! 🥰🙌
Great finisher🔥🔥🔥🔥
Woohooo!!! Perfect pairing!! Great work, Adriana!
Sweating like crazy
Woooo! You crushed it!! Outstanding work!! Have a great weekend!
❤️ the ride K.A.
I've taken my glutes to places they have never been before.
Absolutely brilliant.......P.S.
Received a message from one of your Strava members today; (Rod Miller) apparently he is not working out this week he's on his " slainte". Is his posted picture appropriate for Strava bike club.
Please let me know.........
Great work, William! Keep crushing it!!!
Yes! The Strava club is a community for sharing much more than just a love for riding! If it's not for you, that's fine! Positivity all around! 💖
@@KirstenAllen
Thanks for your reply K.A.
I understand perfectly.
Obviously your not responsible and cannot conduct background checks on everyone that joins your Strava club.
I have written to Rod about his content at the club.
Another great ride! I love the flexibility of your 10min workouts. Did this one as a finisher to a longer ride, but it will be awesome as a stand alone ride too, will definitely be repeating it a few times ❤ Thank you!
Perfect!!! Thank you so much, Sara! I'm so happy you enjoy these shorter sessions! New rides coming soon!!!! I hope you have a great week ahead!
Hi there,
5 months after MPFL reconstruction and trying out this video of yours and wow it got me burning. Doing a hike for 3 days in 7 weeks and using this to make my muscles in my legs stronger. Thank you for sharing this amazing workout video 🙏
Oh my goodness! I hope your recovery is going well!! Keep up the hard work! You got this!!
@@KirstenAllen it's going well thank you. I have to motivate myself to know that its only a bad knee not a bad life 🙏. And if I'm going to feel sorry for myself I'm not going to get anywhere. Thank you so much for your reply ❤️
@@tiamaypruis8851 💕💕💕
Great finisher to my lower body strength day!! Booty is on fire 🔥 🍑
Thank you!! 🙏❤️
Yayyy!!!! Awesome!!!!! Way to go, Molly! 🔥🔥🔥
Good cardio workout after legs !!🫠🫠🥵
Wooooo!!!! Perfect combo!! Way to go, Vanessa!! 💥🔥💥🔥
Went for a good old long walk this morning ( it’s actually a dry day after what seems like months of rain in the u.k.!)
Felt like i had a little more in the tank so rather than combine this with another ride. i’ve done it a few times so i increased the resistance instead and did tempo on the ‘rests’ A long 10 minutes 😂
Yayy! Here comes the sun! Awesome level up, Laura! Enjoy the weekend! 🤩🤩🤩
Sweaty mess 😂👏🙏
Yes!!!! Glute burner!!
Wow. As if I needed a test to prove I'm slippin' a bit in the cardio department. Like pullin' off leg hairs with duct tape!
🤣🤣🤣 this was a non-stop ride though! Super tough 10! 🙌💯
Can you record it without the music? I have no idea what you're saying and just improvise
Thank you for the feedback, I'll reassess audio levels! Have a great weekend!
That name tho 😅
😅😅😅