Full Body Cardio Strength Cycle Bike Workout with Weights

This full-body cardio strength workout will leave you feeling breathless! Get a great full-body burn as you complete climbing intervals paired with upper body exercise. All you need for this workout is a cycle bike and a pair of light dumbbells, and you’ll be feeling the burn.

Full Body Cardio Strength Cycle Bike Workout with Weights
Workout Length: 28-minutes
Workout Level: Intermediate
Sunny Trainer: Sydney Eaton

Workout Details
🔥 0:00 | Intro
🔥 0:22 | 1 min Warmup

Set 1 — Intervals
🔥 1:32 | SET 1 — INTERVALS
🔥 1:43 | 20 sec All-out climb
🔥 2:05 | 10 sec recovery
🔥 Repeat 6 times!

Upper Body Circuit
🔥 4:40 | UPPER BODY CIRCUIT
Complete 30 sec of each exercise, rest 15 sec before moving on to the next exercise.
🔥 4:54 | Arm Circles
🔥 5:55 | Front Raises
🔥 6:54 | Bicep Curl to Press
🔥 7:55 | Tricep Extension
🔥 8:53 | Shoulder Closures

Set 2 — Intervals
🔥 9:47 | SET 2 — INTERVALS
🔥 10:03 | 20 sec All-out climb
🔥 10:25 | 10 sec recovery
🔥 Repeat 6 times!

Upper Body Circuit
🔥 13:01 | UPPER BODY CIRCUIT
Complete 30 sec of each exercise, rest 15 sec before moving on to the next exercise.
🔥 13:20 | X’s
🔥 14:14 | Hammer to Bicep Curl
🔥 15:18 | Side Raise Hold to Around the World
🔥 16:16 | Overhead Press to Halo
🔥 17:15 | Side Raise & Twist

Set 3 — Intervals
🔥 18:08 | SET 3 — INTERVALS
🔥 18:24 | 20 sec All-out climb
🔥 18:45 | 10 recovery
🔥 Repeat 6 times!

Upper Body Circuit
🔥 21:30 | UPPER BODY CIRCUIT
Complete 30 sec of each exercise, rest 15 sec before moving on to the next exercise.
🔥 21:49 | Front Punches
🔥 22:35 | Overhead Press
🔥 23:39 | Wood Chop
🔥 24:33 | Arnold Press
🔥 25:33 | Wide Curl

Cooldown
💨 26:20 | 1 min 30 sec Cooldown – Stretch & Light Cycle

END WORKOUT

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#Workout #Fitness #Cycling #Cycle #Bike #CyclingWorkout #BikeWorkout #Spinning #SpinClass #SpinningWorkout #IndoorCycling

[perlaaguilar]

Thanks a lot for your video really helpful to come back to my exercises, after so many surgeries I'm not longer as energetic as I was and you really motivate me to get my workout done.

[roseannaroseanna]

Love the addition of weights, would love to see Sydney do more videos with cycling & weights combo.

[ISHtheOneAndOnly]

I haven’t worked out in two months and this was perfect for me to get my heart pumping again. Thank you!

[ThrivewithJesus]

Sooo glad I found this !! After a back surgery, I was not able to recover fully, to be honest- surgery did nothing to alleviate the pain😫, but I am not ready to give up on fitness or weight bearing exercises… I will modify to fit my level and grow!!

[sleepysatellite]

Excellent complete workout. Definitely sweaty nearly all the way through!
3rd day in a row I am doing it early mornings, feeling great and stronger throughout the day. Please more videos of this type! 🙏🏻 Thank you Namaste 🙏🏻

[dianekarasevicz]

Thankful to find this video. I'm a semi serious cyclist but have osteoporosis in my wrists. Great to find a way to do arm/wrist exercises and
bike. I love that you get breaks from just "sitting" on the seat and doing weights. I need to get out of the seat and push too 😊

[teletalk]

I’m short on time most days and have been looking for ways to exercise upper and lower body at the same time. This is a great workout and I was dripping with sweat by the end - loved it!

[janetelaine]

Hi Sunny, thank you, thank you, thank you. I recently purchased a bike and regretted it. You've made me fall in love with it doing this work out. You are such an inspiration. Keep up the fantastic work 👏 💪 👍

[chechethefarmer]

Thanks fitness cardio big help on my health with my chubby shape getting freshness after this God bless.

[SuperFireFry]

Thank you so much for these. I'm recovering after a knee microfracture scope and without resistance on the bik I felt like I'm doing nothing. Adding the upper body definitely gets my heart rate up to my running rates

[alexandracatherinelee]

Doing this for 60 days (in time for Christmas)
* i’ve been doing this for a month and i’ve noticed great results

[avagaye]

just did my session of this workout August 3, 2022. Thank you so much i was good😚😚😚😚

[carolinaherrera]

I’ve done cycling before, but today was my very first day to do cycling with weights, this one was absolutely amazing, even though was a short training, felt the burn, really enjoyed it, thank you!!! 🙏🏻💞

[DailyMyChildhood]

All movements are very useful for health .

[juliaperry]

Sydney I have been working out the 30 minutes work out with weights and the resistance. And it’s Great but can you make a similar one with 45 minutes. Thank you for sharing such great class.

[asiawebb]

Thanks so much for the free workout! It was a good mixture. Only thing I wish is if the cues came sooner. Other than that, great class

[jaderae]

👍👍👍 and 👍👍👍
For all the times I’ve done this workout so far. Thank you for making this video.

[elainescott]

Thank you so much, Sunny, for making this video. I am trying to get in a routine of working out in the mornings. I need to get healthy and loose 25pds and keep it off. I was definitely sweaty when I was done. Your workout was great for me being a beginner. Loved it. Can't wait to see more of your videos.

[gailesmusictherapy]

I love this bike! Brand type et ? THANK YOU ‼️

[VanessaLennox]

It would be great if you could share the residence number per circuit. Love the workout! I can’t wait to try it tonight.