Monday 20th November 2017,
UsFitties

The UsFitties All-Muscle Stationary Cycle Circuit

The UsFitties All-Muscle Stationary Cycle Circuit

The stationary cycle is a great piece of equipment, but is it possible for you to work all your muscles and not just your glutes?

Try this all-muscle stationary cycle circuit we’ve devised the next time you hit the gym, and you’ll be able to save the time and effort usually expended by moving from machine to machine in order to work your other muscle groups. It will also switch on your afterburn effect if you use it before weightlifting.

Adjust the stationary cycle so that you are seated comfortably. Your ‘high leg’ should create a 90-degree angle at the knee, so adjust the seat height if this is not the case. Choose the ‘manual’ mode on the cycle so that you are in control of the pedal tension.

To start the circuit, after having warmed up of course, set the tension so that you can cycle with medium effort (5 out of 10) at 85 rpm and cycle for one minute. Make a note of the tension you’ve used. We’ll call this your ‘standard tension’.

Now, we’ll work the upper body. Lift off the seat and perform press-ups on the handlebars while you cycle. This will work your back, chest and biceps. If you want to focus on your triceps, use an underhand grip on the bottom of the handlebars and keep your elbows close to your body. Do this for 30 seconds, maintaining 85 rpm, then sit back down and continue at 85 rpm for another 30 seconds.

Then, it is time to work the quads. Stand up off the seat and increase the pedal tension until you find it difficult to cycle. Push hard through this section of the circuit for 30 seconds, noting the tension you used (we’ll call this ‘quad tension’), and then return to standard tension and cycle at 85 rpm again for another 30 seconds.

Now let’s work your core. Stand up on the pedals and continue to cycle at 85 rpm, but lower yourself until you are just about to sit down (don’t actually sit; just hover). Now focus on holding your torso exactly where it is – just move your legs. Do this for 20 seconds and then return to 85 rpm for 30 seconds.

Finally, we’ll work the hamstrings. Set the pedal tension to somewhere between the standard and quad settings. Shift yourself back on the cycle so that your arms are straight and your glutes are hovering just above the seat. Cycle for 30 seconds at whatever speed you can manage and then return to the standard tension and cycle at 85 rpm for 30 seconds.

Repeat this twice for an amazing, all-muscle stationary cycle circuit that lasts under ten minutes in total, and you’ll be amazed with the results. Feeling more advanced? Go for four repetitions to really blast every part of your body.

Have you given our all-muscle stationary cycle circuit a go? Tell us all about it in the comments below…


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About The Author

Stewart Rogers is the philanthropic founder of UsFitties. Living proof that the Slow Carb Diet works fantastically well and passionate about fitness and healthy living. Enjoys challenging himself every now and then...

  • This sounds like a great workout and I will definitely give it a try. I can use my Set Starter interval timer by selecting 30 seconds and on REPEAT. 
    Can’t wait to give it a try.
    Thanks!