Cycling Workout – Get Fit With GCN’s 60 Minute Turbo Trainer Class

Let’s start this class. ♪ [music] ♪ These are relatively long intervals, so
remember to pace yourself. To keep things interesting during this
endurance session, the riding position will vary throughout the entire class.
There are no sprints. You’ll have to work for the entire session, but your effort
and speed should vary. Try and stay with this for the next
three and a half minutes. ♪ [music] ♪ Now, feel that rhythm. Good. ♪ [music] ♪ Focus on your position. Relax your
shoulders and bend your elbows. ♪ [music] ♪ Keeping it nice and relaxed. You can stand up or stay seated. It’s up to you and what
you prefer at this point. ♪ [music] ♪ Nice and easy. Keep breathing. Make sure you’re drinking lots of water and
concentrating on engaging your core. ♪ [music] ♪ Great. Four minutes into the session now. ♪ [music] ♪ Add some more resistance so you’re working
a little bit harder. We have four minutes more. ♪ [music] ♪ Come on, stay focused and try and feel the
rhythm. You want to win some races? Then
step it up for a minute. Keep the resistance the same but just a
little more effort through the pedals. ♪ [music] ♪ Come on, don’t stop. The next three minutes will be slower,
a little bit easier, 80 beats per minute. Come on, focus. Push a little bit harder.
Try and keep your shoulders relaxed and don’t grip the handle bars. No white
knuckles please. ♪ [music] ♪ Try and look forward as if you’re on the
road, not down at the ground. ♪ [music] ♪ Okay, well done. Reduce the resistance and
let’s concentrate on the rhythm and your cadence for four minutes. ♪ [music] ♪ Okay, slow down and increase the
resistance. That’s the first two minutes slower
and into position two. Keep your shoulders relaxed. These first two minutes are slower, then
we will increase the resistance. ♪ [music] ♪ Eight, seven, six, five, four, three, two,
and change to position three. ♪ [music] ♪ Eight, seven, six, five, four, three, two,
and back to position two. ♪ [music] ♪ And four, three, two and change to
position three. ♪ [music] ♪ Okay. To keep things interesting, you will
change the position during the interval. I will guide you. Stand up. Come on. A bit slower. ♪ [music] ♪ Four, three, two, and sit down.
And let’s go for it. More effort for four, three, two,
keep that rhythm. ♪ [music] ♪ Let’s go. Come on. Last few seconds then
we can slow down. ♪ [music] ♪ Four, three, two, and back
to position two. ♪ [music] ♪ We’re leaving the flat behind now. Imagine
you’re on a hill or climb. The resistance should be harder so we have
to put more effort through the pedals to turn them. All right, increase the resistance now.
Slow your legs down or reduce your cadence. If you want to stay
seated, that’s fine. If not, the icon on the right of your screen will
guide you. Just make sure you keep that resistance on to get the most
out of this workout. Okay, here we go. ♪ [music] ♪ Come on, feel the resistance. ♪ [music] ♪ Come on, don’t slow down, keep it going. ♪ [music] ♪ Four, three and two, and change
to position two. ♪ [music] ♪ Okay, here we go. And four, three, three, two, and change
to position three. ♪ [music] ♪ Come on, feel the resistance. Four, three, two, and back
to position two. Five, four, three, two, and change
for position three. ♪ [music] ♪ Four, and three, and two, and change
to position two. And four, three, two, and
change to position three. ♪ [music] ♪ Four, three, and two, and change
to position two. ♪ [music] ♪ Four, three, two, and change
to position three. Come on. Don’t slow down, keep it going. ♪ [music] ♪ Okay, music is changing.
Feel the slower rhythm, then we’re going to relax.
Back to tempo for four minutes. ♪ [music] ♪ Okay. Four, three and two
and back to two. If you want to sit down, then sit down. ♪ [music] ♪ Okay. Four, and three, and two,
and change for position three. ♪ [music] ♪ Okay. Four, and three, and two,
and back to two. Let’s go. ♪ [music] ♪ Okay. Four, and three, and two,
and change for position three. Eight, seven, six, five, four, three,
two, and back to position two. Five, four, three, two, and change
for position three. Come on, you can do it. Two and a half minutes, that’s it. Okay, keep going. And four, and three,
and two, and back to position two. ♪ [music] ♪ Keep your legs moving.
Feel the rhythm. ♪ [music] ♪ If you want to sit down,
have a sit down. ♪ [music] ♪ Four, and three, and two, and
change for position three. Come on. Push, push, push.
Good. ♪ [music] ♪ Four, three, and two, and back
to position two. ♪ [music] ♪ Let’s go! So five, four, three, two, and
change for position three. ♪ [music] ♪ Come on. A little bit faster. Let’s feel
the beat. ♪ [music] ♪ Three, and two, and back
to position two. Let’s go. Ready? ♪ [music] ♪ Four, and three, and two, and
change to position three. ♪ [music] ♪ And eight, seven, six, and five, four,
three, and two, and back to position two. Seven, six, and five, four, three,
and two, and change for position three. Four, three, two and back to
position two. Go! ♪ [music] ♪ And eight, seven, six, five, four, three,
two, and change for position three. ♪ [music] ♪ Step on it and ten, nine, eight, seven,
six, five, four, three, two, and sit down. Reduce the resistance and keep a faster
rhythm. Drink some water. ♪ [music] ♪ Stay with this faster rhythm for the next
five minutes. Come on, it’s easy. You’re just sitting down. ♪ [music] ♪ Remember, deep breathes. Just make it easy
or tempo. Come on, two and a half minutes. ♪ [music] ♪ When you sit down, it’s still easy, so
keep the rhythm up. ♪ [music] ♪ Come on, 90 seconds, 90 seconds more.
Ninety seconds then we stand up for three minutes. ♪ [music] ♪ Come on, one minute more. ♪ [music] ♪ Keep it in time. Okay, 20 seconds, 20
seconds more then we slow down. ♪ [music] ♪ Okay, let’s go three minutes. Slow it down just a little bit for
three minutes. About 70% for the next three minutes. ♪ [music] ♪ Let’s stand up. ♪ [music] ♪ Come on. Four, three, two, change for
position three. Eight, seven, six, five,
four, three, two, change to position two. Seven, six, five, four, three, two, and
change for position three. ♪ [music] ♪ Four, three, two, and back
to position two. Four, three, two, and change
to position three. Three, two, and back to
position two. Three, two, and change for
position three and back to position two. ♪ [music] ♪ Four, three, two, and change
for position three. Ninety seconds. Ninety seconds more
then you can sit down. ♪ [music] ♪ Four, three, two, and back
to position two. Okay. Let’s go. Come on. One minute. One
minute more. Four, three, two, and change for
position three. ♪ [music] ♪ So four, three, two, and back to position
two. And change for position three. And three, two, and back to position two.
Three, and two, and change for position three. ♪ [music] ♪ Come on, 40 seconds. ♪ [music] ♪ Just keep that rhythm. ♪ [music] ♪ Twenty seconds more then you can sit down. ♪ [music] ♪ And five, four, three, and two, and sit
down. Go back to that faster rhythm. Less resistance for two minutes. Two minutes faster. ♪ [music] ♪ Ninety seconds. Feel the rhythm.
Keep going. ♪ [music] ♪ Come on, don’t just spin those legs. This
is a workout. ♪ [music] ♪ Don’t slow down. Don’t slow down. ♪ [music] ♪ Okay, increase the resistance
and stand up or into position two Come on, first minute faster.
Listen to the music. Keep the rhythm. Eight, seven, six, five, four, three, two,
and change for position three. Three, two, and back to position
two. Three, two and change for position three. And back to position two. Let’s go.
Come on. Thirty seconds. ♪ [music] ♪ Okay, four, three, two, and change
for position three. Let’s go. Thirty seconds. ♪ [music] ♪ Four, three, two, and back
to position two. ♪ [music] ♪ Going four, three, two, and change for
position three. Keep your head up, looking forward. ♪ [music] ♪ Okay, four, three, two, and back to
position two. One more minute. ♪ [music] ♪ Change to position three. One minute more and then you can sit
down. Come on! ♪ [music] ♪ Stay in position three. Thirty seconds now. ♪ [music] ♪ Four, three, two, one. Great! Sit down and reduce the resistance. You should be spinning at a
faster rhythm. Two minutes faster then two minutes
slower, then two minutes faster for the next six minutes. ♪ [music] ♪ Come on, it’s easy, right? Forty seconds.
Then slow down and stand up for two minutes. ♪ [music] ♪ Stand up. Increase the resistance, slow
your legs down. ♪ [music] ♪ Let’s go. ♪ [music] ♪ Okay, and back to position two
a little bit slower. Come on, two minutes.
Two minutes more. Go four, three, and two, and
change for position three. Five, four, three, two, and change
to position two. Five, go four, three, two, and change for
position three. Ninety seconds. ♪ [music] ♪ Four, three, two, and back to
position two. Five, four, three, two, and back to
position three. Eight, seven, six, five, four, three, and
two and back to position two. Go! Come on, don’t slow down. One minute. One minute
more. If you want to sit down, do but don’t slow down. Come on, look forward.
Keep your shoulders relaxed. ♪ [music] ♪ Thirty seconds. Thirty seconds more
and you can sit down. ♪ [music] ♪ Four, three, and two, and change
for position three. ♪ [music] ♪ Four, three and two. Sit down,
slower rhythm. Four, three and two. Okay, reduce
the resistance and a faster rhythm. Two minutes easier at this faster rhythm. ♪ [music] ♪ Forty seconds. Faster rhythm. Take a drink
of water. ♪ [music] ♪ Ten seconds. Slower rhythm,
increase the resistance. It should be a little bit easier to keep
this rhythm for the next six minutes. ♪ [music] ♪ Eight, seven, six, five, four, three, two,
and stand up. ♪ [music] ♪ Five, four, three, and two
and sit down. ♪ [music] ♪ Come on, don’t slow down. Keep this
faster rhythm. Don’t slow down. Let’s go. ♪ [music] ♪ Four, three, two, back to position two.
Let’s go! Six, five, four, three, two and back down for eight, seven,
six, five, four, three, two. Let’s go! Eight, seven, six, five,
four, three, two and sit down. Five, four, three, and let’s go! ♪ [music] ♪ Come on, keep this rhythm. If you’re
slowing down, sit down. It doesn’t matter which position you’re in, just keep this
rhythm. Try and keep your shoulders relaxed. Let’s go! ♪ [music] ♪ Four minutes more. Remember, if you’re
slowing down, it’s much better to sit down and keep the rhythm. ♪ [music] ♪ Okay, change of music a little bit. Slow
it down, increase the resistance or it will be too easy. Keep this resistance. ♪ [music] ♪ Four, three, two, position two. Go! ♪ [music] ♪ Four, three, two and sit down. Eight,
seven, six, five, four, three two and stand up. Go! ♪ [music] ♪ Go! Five, four, three, two, into position
two. Go! Eight, seven, six, five, four, three, two and sit down. Come
on, two minutes more. ♪ [music] ♪ Four, three, two and position two. ♪ [music] ♪ Right. Four, three, two and sit down. Four, three, two and up. And four, three,
two and sit down, and stand up. And four, three, two, sit down. Go!
Four, three, two and up. And four, three, two and sit down. Okay, go!
Come on, keep the same rhythm. ♪ [music] ♪ Okay, four, three, two and stand up. ♪ [music] ♪ Okay, four, three and two and sit down. ♪ [music] ♪ Take a drink of water then back
to a slower rhythm. The last five minutes will
be on a hill. ♪ [music] ♪ Increase your resistance. If you want to
sit down, that’s fine. If you want to stand up, stand up.
Keep to this rhythm. ♪ [music] ♪ In the next beat, its’ a little slower. Only five more minutes on the hill. Go four, three, two and change
for position three. ♪ [music] ♪ Okay, here we go. Stand up, go, go, go!
Come on! Two minutes. ♪ [music] ♪ One more minute. One more minute
with this song. ♪ [music] ♪ And four, three, two and back
to position two. ♪ [music] ♪ Come on, last two minutes. ♪ [music] ♪ Go! Four, three, two and change for
position three. ♪ [music] ♪ Keep going, a little bit slower for the
next three minutes. Four, and three, and two, and back to
position two. Come on, position two. Good. ♪ [music] ♪ Four, three, and two, and change for
position three. ♪ [music] ♪. Come on, 90 seconds. Ninety seconds. ♪ [music] ♪ One minute more, 60 seconds.
Go! Let’s go, go, go! Let’s go! Forty seconds more.
Let’s go, go, go. You’re doing great. And five, four, three, two, one, and sit
down. ♪ [music] ♪ Last three minutes. Try to keep a
faster rhythm. ♪ [music] ♪ Ninety seconds. ♪ [music] ♪ Okay, great. Slow down. Reduce the
resistance so you’re nearing a standstill. Stretching is really important after a
long hard session. While you’re on the bike and gently turning the pedals, clasp
your hands behind your back and straighten your arms. Look forward, open up your
chest. Stop the bike and relax your head. Take one arm behind your head and gently
claw your elbow to the center. Take the same arm but this time,
straighten it across your chest and repeat on the other side. ♪ [music] ♪ Get off the bike and stretch your leg
muscles. Start from your calves, place one foot forward. Keep your back leg
straight. Both feet should be flat on the floor and then change legs. Stretch your hamstrings next. Bend one knee and lean forward
from your hips. Using the same leg, stretch
your quads next. ♪ [music] ♪ Keep your knee close together and pull
your foot up behind you to your bottom. ♪ [music] ♪ Okay, place one of your legs over your
knee and sit down into the stretch. This will stretch your gluts.
Change legs. ♪ [music] ♪ Well done. Great session.
Thank you very much. Subscribe now to GCN. Click up there to subscribe to GCN
for more videos like this. Add your comments below or click
for more GCN training videos. ♪ [music] ♪

Written by Raul Dinwiddie

100 comments