Video: Cardio & Strength

Combining cardio, sprints and resistance training isn’t a thing I do every day but it is a great way to get a lot done in a short amount of time.

In this video, I demonstrate how I use my ProForm Pro 22 bike along with the iFit “manual workout” feature, combined with some dumbbells and a yoga mat to create a heck of a workout.

This is how it goes:

  1. Ride easy for 30 seconds.
  2. Increase the resistance and ride hard for 30 seconds.
  3. Repeat.
  4. Get off the bike and do 2 ManMakers.
  5. Get back on the bike and start from 1 again.

Despite their mockworthy name, “ManMakers” are a great full-body, multi-joint exercise that also has the ability to crank your heart rate up to 11. When you lift weights, you get a release of growth-related hormones that help your muscles to grow or get stronger (insulin-like growth factor, testosterone, and epinephrine).

Brief and hard bicycling bouts also have been shown to cause a very similar amplification of growth hormones. So why not get the best of both worlds and combine them? Give this a try and let me know how it goes.

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