This 10-minute, Triple-headed Circuit Is All You Need to Blast Your Legs and Lungs

·2-min read

It’s fair to say that no piece of conditioning equipment inspires fear in the hearts of professional and amateur exercisers quite like the air bike. With nicknames ranging from ‘The Death Bike’ and ‘Satan’s Tricycle’, right through to expletive-laden monikers that would make the roughest of us blush, it’s cemented it’s reputation as ‘hell with a saddle’.

A formidable 'weapon of mass construction' alone, pair an air bike with a few choice dumbbell movements and you’ve got a recipe for a leg’n’lung burn that will build muscle, speed and stamina, while dialling your metabolism all the way up.

Our bell and bike challenge has a sting it’s tail though. Your aim is to work through ten rounds of our triple-headed circuit as quickly as possible, while maintaining good form. Your incentive? For every thirty seconds over the ten-minute mark you wander, you’ll perform ten additional burpees immediately after your final round.

Take eleven minutes and thirty seconds? Drop your dumbbells after your final rep and perform 30 quick-fire burpees; 12 minutes? 40 burpees.

Get the picture?

Good, now get to work. You’ve got ten minutes (hopefully).

1. Air Bike x 10 cals

Set up on the bike – your back should be straight, and the saddle adjusted, so you have a slight bend in the knee at the bottom of your cycle (A). Go for a max-effort sprint until the display reads 10kcal, keeping your torso and head up and controlling your breathing (B). Push the first few calories as hard as possible, then settle into a ‘comfortable’ pace.

2. Front Squat x 10

Clean a heavy set of dumbbells onto the front of your shoulders (A). From here, drop into a squat, until your thighs pass parallel to the ground (B). Pause here for a second before driving back up explosively and quickly repeat.

3. Dumbbell deadlift x 10

Quickly drop your dumbbells to the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet and squeezing your glutes at the top (B). Slowly return them to the ground, pushing your hips back and keeping your back flat. Repeat.

4. Burpees x 10 (per every thirty seconds over ten minutes)

Drop your bells and immediately squat down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Drop straight back to the deck and repeat.

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