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!!
During the commentary and build-up between your first and second fight, perform this technique sequence and repeat until the next fight starts:
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.
- 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!!)
I'll be posting my total caloric expenditure at the end of the night so stay tuned!!!
DAVE
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