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Lara’s home cycling workout #2


If you have a stationary bike, you can do this! Grab some water, a towel, a clock/timer, and throw on some music...

Check out this 45 min routine!

  1. 1
    ​Minutes 1-5: Warm up - bike at a flat road pace. Your resistance should be light to medium, around 85- 90mph
  2. 2
    ​Minutes 5-10: You will stay in your saddle, starting on a flat road, around 85mph. This should feel easy. Build your speed by 3-5rpms EVERY 30 SECONDS. Do not let your fly wheel take you.
  3. 3
    ​Minutes 10-15: If needed, take 30 seconds to recover. Slow down speed. ADD BACK RESISTANCE TO 85MPH. YOU ARE ON A SLIGHT INCLINE. Push up the incline, alternating between 30 sec in saddle, 30 sec in second. Hold your pace at 85mph .
  4. 4
    ​Minutes 15-20: ROLLING HILLS: Add resistance to find a hill pace, around 70-75mph. Come up to second. HOLD 70-75 IN SECOND FOR 1 MINUTE. RELEASE GEAR TO FLAT ROAD AND HIT THE SADDLE FOR 1 MINUTE.* repeat twice and take final minute on flat road
  5. 5
    ​Minutes 20-25: Flat road pace, around 90mph. ADD GEAR, COME TO THIRD AND PUSH HARD FOR 30 SEC. BACK OFF PACE, HOLD RESISTANCE AND HIT YOUR SADDLE FOR 1MIN.*repeat 3 times and recover for final 30 sec
  6. 6
    ​Minutes 25-35: Ladder Drills: SPIN EASY FOR 50 SEC. IN/OUT OF SADDLE, ADD RESISTANCE AND PUSH FOR 10 SECONDS. SPIN EASY FOR 40 SEC., ADD RESISTANCE AND PUSH FOR 20 SEC. SPIN EASY FOR 30 SEC… GO UP AND DOWN THE LADDER.
  7. 7
    ​Minutes 35-40: FUNCTIONAL THRESHOLD TRAINING: Find your fastest pace with resistance you can hold for 5 minutes. Choose your position/vary.
  8. 8
    ​Minutes 40-45: Release gear and slow down. Spin easy for 1 min. Add gear to find 85-90mph and come to 2nd for 30 sec. Add gear and hinge to third for 30 sec, your speed may slow but your power will increase. Release gear and drop to saddle for 30 sec.*repeat twice. Cool Down.
  9. 9
    ​* Be sure to stretch out and drink plenty of water.

Mary Pat’s Plank/Push Up 101

Have you ever wanted to do a Plank and a Push Up but weren’t sure if you were doing them correctly? Here are some tips to help learn how to Plank and Push Up.

  1. 1
    ​Beginners can start a Plank and/or Push Up from a standing position at a wall. Feet should be hip-width apart.
  2. 2
    ​For Plank have wrists lined up directly under shoulders. Make sure elbows are slightly bent to take pressure off the wrists. Walk the feet back enough that you can feel the abdominals/core area engage or tighten. Hold for as long as you can, working up to a minute and then eventually longer than a minute.
  3. 3
    ​To execute the Push Up from the wall have hands wider than the shoulders. Slowly drop your body weight towards the wall and then using your chest shoulders and arms push yourself back to a straight-arm position being careful to not snap into the elbows or lock them out. Keep the abdominals/core area engaged or tight the entire time.
  4. 4
    ​Once you have become more proficient in your Planks and Push Ups, or they seem to be easy, you can challenge yourself by working your way down towards lower surfaces. Next level may be a counter top, then to a table top maybe to a lower stair or stoop. Eventually the goal is to be doing Planks and Push Ups from the floor.

People who have shoulder or back issues may consider executing these exercises from a higher level than a floor to ensure safety.

Quick tips

  • Once you begin to start your movements from a lower level be sure to keep the buttocks level with or slightly higher than the shoulders.
    Engage the Abs/Core at all times. Keep your head in line with your spine, try not to let head drop, also try not to look up to high as both of these moves with put strain on the neck.
  • Modified Planks from the floor could be one knee touching down and one leg straight out. Be sure to alternate modifying knee.
    Modified Push Ups would have both knees touching the floor. Make sure you have a soft surface. In a modified Push Up on the floor, it is important to maintain your body alignment, be careful not to stick the buttocks up in the air.
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