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YMCA Workouts

Bike, Band and Strength

Cycle through this workout with the bike, exercise band and leg press.

Equipment: Stationary bike, a red or blue exercise band, leg press machine.

Warm Up

Upright or recumbent bike. Ride at low resistance.

Duration: 5 minutes

Station 1: Bike

Stay on bike and ride at a moderate resistance, 80 rotations per minute (RPM). It should feel like riding up a small hill.

Duration: 10 minutes

Station 2: Exercise Band

Perform 20 reps for each exercise below.

No. Exercise Instructions  
1 Bicep Curls with Exercise Band Stand on exercise band with feet shoulder-width apart. Grip handles with palms facing out. Slowly raise arms to shoulders, keeping elbows at sides. Steadily lower down. Show Me
2 X-Cross Steps with Exercise Band Stand on exercise band with feet shoulder-width apart. Cross the band in front before gripping the handles, palms down. Pull arms up to chest height, bend knees slightly. Take controlled steps right and left. Show Me
3 Bent-Over Rows with Exercise Band Stand on exercise band with feet shoulder-width apart. Grip handles with palms down. Hinge at the hips to 45 degrees, keeping back flat, and hold this position. Pull band towards waist, bringing elbows up to shoulder-height and lower. Show Me

Station 3: Leg Press

Perform 12 reps at a moderate weight.

No. Exercise Instructions  
1 Leg Press Place feet in line with hips, shoulder-width apart. Bring legs in to a 90-degree angle. Press out through quads and heels to full extension. Do not lock knees. Show Me

Repeat Circuit

Grab a drink, then repeat all three stations one more time.

Cool Down

Walk 5 laps around the track, then free stretch.

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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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