The Official MACAFitLife UFC Fight Night Spinning Workout in Observance of the Tour de France

Tour de France and Triathlon/Cycling Junkies: hone your cycling skills while watching one of the most exciting sports on the planet.

Main Card Starts at 5pm PST.  Join me!!!

I'll be doing a spin workout while watching tonight's UFC Main Card.  Kick your own ass while watching some serious ass kicking!!

Equipment Required:

• Bicycle
• Stationary Trainer: Magnet, Fluid, or Wind Resistance
• Stretch Band for Rows
  

Instructions:

• Pick at least 2 fights
• EZ warm-up spinning with little resistance during the media (commercials, commentary, etc.) before the first fight
• Spin with light to moderate resistance at 90-95 RPM during odd rounds (1,3,5)
• Mash a moderate to heavy gear while seated to simulate seated climbing during even rounds (2,4)
• Stand-Up and mash your heaviest gears between rounds. 

During the commentary and build-up between your first and second fight, perform this technique sequence and repeat until the next fight starts:

• 45 revolutions light to moderate resistance, single leg pedaling with R leg clipped in
• 45 revolutions light to moderate resistance, single leg pedaling with L leg clipped in
• 2 minutes light resistance, high cadence spinning (95-105 RPM) 
• 1 minute moderate resistance with high cadence while on drops (sprint simulation)

At the end of the fights when you're done riding and cooling down for 5 minutes, do the following resistance movements:

• 50 push-ups for knockouts
• 50 resistance band rows for submissions
• 25 push-ups, 25 rows, and 25 crunches for decisions  (you want finishes!!)
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I'll be posting my total caloric expenditure at the end of the night so stay tuned!!!

DAVE