Here’s a good bike workout. I did it tonight before circuits.
Indoor bike: level 9, 30 mins, 12km
After the bike I went into circuits for 45 minutes in the Functional Training Zone at Bella: 8 stations:
Box jumps / core bag squats (15kg)
TRX row and bicep curls
TRX press up and rollout
Core bag shuttles (20kg,15kg,10kg)
ViPR push up to presses
Boxing and jumps
Bent over barbell row / squat to press (15kg)
Kettlebell swing (12kg)
I like sprints on the bike, and circuits is always good too. Rest day tomorrow for me.