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! ! Schwinn® Cycling: Ride the Total Body Trend with Circuits Wait, weights on the bike? In this workshop, learn how to deliver the new class promise of a "Complete Workout" while staying authentic to both the strength work and the ride. Come experience the most effective and efficient way to get a total-body workout in your cycling classes – An electric ride combined with off-the-bike circuits that do more than follow the trend, they set the standard!

1. Introduction What is a “Total Body Workout” on the bike? • What’s the trend? • Where did it come from? • Why is it popular?

2. Education Demonstration Model Teaching vs. A Coach Approach • The History and The Differences • What it Takes and Who it’s For • Where it Went Wrong and What To Do Now! The Science • Planes of Motion, ROM and Biomechanics • Principles of

3. Benefits of Body • Convenience • Empowerment • Correct Form and Technique

4. How to Design and Deliver a Total Body Workout in a Cycling Class • Cardio and Strength Intervals • Lower Body, Core, Upper Body • 1) ROM 2) Propulsion 3) Pulsing

5. Equipment, Precautions and Challenges • Space • No Pulling for Upper Back work (Solution: Spinal Ext, ROM in opposition) • Barefoot • Mats • Riding Through

6. The Workout • 20 minute ride Part 1 • 3 /3 rounds (1:00 each/9:00 total) • 20 minute ride Part 2 • Other options

www.schwinneducation.com! Schwinn® Cycling: Ride the Total Body Trend with Circuits www.greggcook.com TW: @cookgregg

RIDE PART #1

Stage Music RPM/ Terrain/Technique Intensity / Elapsed Time MPower™ Mind/ Body Get#Beasty# 60585! Combo!Hill! Easy! 0:00! 2:00! OBSERVATION:#Easy,!Moderate!&! Warm5up!cues.!Find!a!perfect! ! Patrick!Topping!(6:15)! Hard! 2:00! 2:15! Hard!Wattage## wattage!range!for!Easy,! Moderate! 2:15! 3:00! # Moderate!&!Hard.!! 1! ! 6:15! Hard! 3:00! 3:30! ! Moderate! 3:30! 4:30! Hard! 4:30! 5:15! Moderate! 5:15! 6:15! ! Strange#Clouds# 70580! Combo!Hill! Hard! 0:00! 1:30! GOAL:#!Distance!challenge! Push!as!hard!as!you!can!in! ! B.O.B!(Lil!Wayne)!(3:45)! Anaerobic! 1:30! 3:30! *How!far!can!you!go!in!4! saddle!w/out!dropping!RPM.! 2! # minutes?!This!is!your!chance!to! Stand!when!you!need!extra! 3:30! ! # play!it!risky.!!Set!the!bar!high.!! power!to!maintain!RPM.! ! Everybody#Dance#Now# 905100! Combo!Flat! Easy! 0:00! 1:00! GOAL:!Increase!RPMs!by!5515!for! Imagine!passing!a!couple! ! Horxton!Whores!(7:07)! Moderate! 1:00! 1:45! each!surge! cyclists!with!each!acceleration! 3! ! 5:45! Hard! 1:45! 2:00! ! Repeat!x2! ! ! Moderate! 4:00! 5:45! ! Love#Love#Love# 60570! Combo!Hill! Hard! 0:00! 1:20! CHALLENGE:#Can!you!beat!your! Your!present!circumstances! ! 4! Lenny!Kravitz!(3:20)! Anaerobic! 1:20! 3:20! previous!distance?!Don’t!hold! don't!determine!where!you!can! 3:20! ! # back!–!Take!it!higher.# go;!they!merely!determine! # ! where!you!start.! OFF#THE#BIKE#–#TOTAL#BODY#EXERCISES#–#ONE#MINUTE#EACH# # Walk#Out#to#Plank/Walk#Back#to#Shoulder#Press# Single#Leg#Squat–Touch#Floor#or#Reach#Forward–switch#legs#@#30#sec# Dynamic#Beast#w/alternating#arm#and#leg#in#opposition# ROM$ ROM,$PULSE$ ROM# $ Cross#Over#Step#to#Lateral#Lunge#w/RotationQswitch#legs#@#30#sec# Frog#Plank#Pull# Quad#&#Core#Lean#Back# ROM$ ROM,#PROPULSION$ ROM,$PULSE$ # Lunge#Pops# Superman#–#Back#Extension#to#Narrow#Triceps#Push#Up# Glute#Bridge# ROM,$PROPULSION$ ROM$ ROM,#PULSE# $ ! ! ! ! ! ! !

www.SchwinnEducation.com Schwinn Indoor Cycling @SCHWINNtraining Official Site Schwinn® Cycling: Ride the Total Body Trend with Circuits www.greggcook.com TW: @cookgregg

RIDE PART #2

Stage! Music! RPM/ Terrain/Technique! Intensity / Elapsed Time! MPower™! Mind/ Body ! 3rd#Earth# 60570! Seated!Hill! Moderate! 0:00! 1:00! GOAL:!Increase!Watts!(use! Ride!to!keep!pace!with!your! Solarstone,!Scott!Band!(6:25)! 60570! Standing!Hill! Hard! 1:00! 1:30! resistance!then!RPM!to!increase)! partner!or!ward!off!partner! ! 80590! Standing!Hill! Anaerobic! 1:30! 2:00! challenging!your!lead! ! N/A! Easy! 2:00! 2:30! 1! 60570! Seated!Hill! Moderate! 2:30! 3:00! 6:00! ! 60570! Standing!Hill! Hard! 3:00! 3:30! 80590! Standing!Hill! Anaerobic! 3:30! 4:00! N/A! Easy! 4:00! 4:30! 60570! Seated!Hill! Repeat!x1! ! 60570! Standing!Hill! 80590! Standing!Hill! ! Out#of#the#Black# 80590! Seated!Flat! Moderate! 0:00! 1:00! OBSERVATION:!MPH! Focus!on!MPH!and!distance! ! ! 2! Royal!Blood!(4:01)! Hard! 1:00! 2:00! GOAL:!Beat!½!of!your!second!4! 4:00! minutes!distance!in!the!last!! ! Hard/Anaerobic! 2:00! 4:00! ! 2!minutes! ! ! El#Latino#(Tribal#Drums#Mix)# 60570! Seated!Hill! Easy/Moderate! 0:00! 2:00! GOAL:!Increase!watts!(use! Ride!to!keep!pace!with!your! Clubzound!(6:12)! 60570! Standing!Hill! Hard! 2:00! 2:30! resistance!then!RPM!to!increase)! partner!or!ward!of!partner! ! 80590! Standing!Hill! Anaerobic! 2:30! 3:00! ! challenging!your!lead! 3! GOAL:!Beat!½!of!your!second!! 6:00! N/A! Easy! 3:00! 3:30! ! 60570! Seated!Hill! Moderate! 3:30! 4:00! 4!minutes!distance!in!the!last!! 60590! Combo!Hill! Hard/Anaerobic! 4:00! 6:00! 2!minutes! ! ! ! 4! You#Are#My#Pride# 605100! Seated!Flat! Easy! 0:00! 4:00! OBSERVATION:!Total!distance,! Bring!down!intensity!&!dynamic! 6:20! ! ! ! Nora!En!Pure!(6:20)! averages!and!max!numbers! ! ! OFF#THE#BIKE#–SOFT#TISSUE#EXERCISES# # Static#Leg#Press#@#20%#of#Max#Effort#for#20#seconds#X#4#Reps#$ 4#Sign#@#20%#of#Max#Effort#for#20#seconds#X#4#Reps$ Wall#Glide#8#Reps#on#Each#Side# # ! ! ! ! ! ! ! !

www.SchwinnEducation.com Schwinn Indoor Cycling @SCHWINNtraining Official Site