It may be freezing temperatures outside but I love a great sweaty workout inside! If you are looking for a fat melting, cardio blasting, low impact workout using the Total Gym, then you will love the CycloTrainer 2. Not only is cycling amazing for heart health, you can also have fun while getting fit at home. No need to make room for another bulky machine when the CycloTrainer 2 is compact, and fits on all Total Gym models. It is easy on joints, whisper quiet, and provides eight levels of intensity. From beginner to advanced, Total Gym always has you covered. I am going to take you through my go-to CycloTrainer 2 cardio blast.
TIP: At any time during the workout you need more or less intensity just change the level on the dial. You can also change the tower level on the Total Gym to add or release the tension on the legs. Feel free to slow down or take a break as needed.
*Set of light weights (optional)
*Level of intensity (I am using level 9 on the Total Gym Fit & Level 6 on CycloTrainer 2)
1 min *Hip Raise Cycle – Glide board will be in closed position (rested) as you lift your hips, engaging the butt and cycle. Cycle at a steady pace working the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Cool down – Glide board in closed position (rested), cycling at a slower pace.
30 sec *Power up – Glide board is in open position cycling, sitting position to engage the core as you cycle at a fast pace.
*Grab hand weights
1 min *Cycle Chest pulse – Glide board is in closed position (rested), lie back on the glide board holding weights with arms open wide, small pulse motions with the weights, working the chest and still cycling at a steady pace.
30 sec *Cycle Overheads – Glide board is in closed position (rested), lie back on the glide board arms up high with weights moving quickly up and down alternating each arm and cycling at a steady pace.
30 sec *Power up – Glide board is in closed position, lie back on the glide board resting weights on the hips and cycle at a fast pace.
30 sec *Cycle Crunch – Glide board is in closed position, hold weights, keeping them together as you crunch and maintain a steady slower cycle pace.
30 sec *Power up – Rest weights on hips, sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec*Cycle Ab Digs – Glide board is in closed position, hold weights, keeping them together as you crunch up to each side replicating a dig motion, maintain a steady slower cycle pace.
30 sec *Power Up – Glide board is in closed position, Stretch arms overhead holding onto weights and continue cycling at a fast pace.
1 min *Cycle Jabs – Glide board is in closed position, choose to sit up, lie back, or crunch up throwing mini jabs with weights and cycling at a steady pace.
30 sec *Cool down – Lie back, Glide board in closed position, weights rested on hips cycling at a slower pace.
30 sec *Hip Raise Cycle – Glide board will be in open position as you lift your hips, engaging the butt and cycle. Weights are rested on hips. Cycle at a steady pace challenging the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Straight Arm Pulse – Glide board is in open position as you lie back, holding weights with arms extended straight up and pulse back and forth with tiny range of motion. Cycle at a steady pace.
30 sec *Cool down – Sit up, Glide board in open position, place weights down, cycling at a slower pace.
30 sec *Power up – Sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec *Cool down – Lie back, Glide board in open position, cycling at a slower pace.
30 sec *Hip Raise Cycle – Glide board will be in open position as you lift your hips, engaging the butt and cycle. Cycle at a steady pace challenging the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Cool down – Lie back, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Ab Twist – Weights together in both hands twisting abs side to side working the core and cycling at a steady pace. The more you lean back the better the results.
1 min *Cycle Jabs – Glide board is in closed position, choose to sit up, lie back, or crunch up throwing mini jabs with weights and cycling at a steady pace.
30 sec *Open Position Cycle– Lift the glide board off of the resting position, as it will add stress to the legs from the Total Gym tower level. Cycle at a steady pace.
30 sec *Power up – Sitting up to engage the core, moving arms in a runner’s motion for added cardio, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Chest pulse – Glide board is in open position (adding stress to the lower body), lie back on the glide board holding weights with arms open wide, small pulse motions with the weights, working the chest and still cycling at a steady pace.
30 sec *Cycle Overheads – Glide board is in open position (adding stress to the lower body), lie back on the glide board arms up high with weights moving quickly up and down alternating each arm and cycling at a steady pace.
10 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Crunch – Glide board is in open position (adding stress to the lower body), hold weights, keeping them together as you crunch and maintain a steady slower cycle pace.
10 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Power up – Sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
1 min *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
You can find me on the Total Gym Addicts Facebook group page and also Cassandra’s Total Fitness on Facebook and Instagram.
Stay strong!
Cassandra Kurpiel – Total Gym Brand Ambassador
TIP: At any time during the workout you need more or less intensity just change the level on the dial. You can also change the tower level on the Total Gym to add or release the tension on the legs. Feel free to slow down or take a break as needed.
LET’S GET BUSY!
What you will need to get started:
*Bottle of water*Set of light weights (optional)
*Level of intensity (I am using level 9 on the Total Gym Fit & Level 6 on CycloTrainer 2)
Warm up
1 min *Easy Cycling – Sit up (engages the core) or lie back (protects back, neck, and shoulders) taking advantage of the glide board, the board is in closed position meaning rested. Cycle at a steady pace.Begin
1 min *Open Position Cycle– Lift the glide board off of the resting position, as it will add stress to the legs from the Total Gym tower level. Cycle at a steady pace.1 min *Hip Raise Cycle – Glide board will be in closed position (rested) as you lift your hips, engaging the butt and cycle. Cycle at a steady pace working the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Cool down – Glide board in closed position (rested), cycling at a slower pace.
30 sec *Power up – Glide board is in open position cycling, sitting position to engage the core as you cycle at a fast pace.
*Grab hand weights
1 min *Cycle Chest pulse – Glide board is in closed position (rested), lie back on the glide board holding weights with arms open wide, small pulse motions with the weights, working the chest and still cycling at a steady pace.
30 sec *Cycle Overheads – Glide board is in closed position (rested), lie back on the glide board arms up high with weights moving quickly up and down alternating each arm and cycling at a steady pace.
30 sec *Power up – Glide board is in closed position, lie back on the glide board resting weights on the hips and cycle at a fast pace.
30 sec *Cycle Crunch – Glide board is in closed position, hold weights, keeping them together as you crunch and maintain a steady slower cycle pace.
30 sec *Power up – Rest weights on hips, sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec*Cycle Ab Digs – Glide board is in closed position, hold weights, keeping them together as you crunch up to each side replicating a dig motion, maintain a steady slower cycle pace.
30 sec *Power Up – Glide board is in closed position, Stretch arms overhead holding onto weights and continue cycling at a fast pace.
1 min *Cycle Jabs – Glide board is in closed position, choose to sit up, lie back, or crunch up throwing mini jabs with weights and cycling at a steady pace.
30 sec *Cool down – Lie back, Glide board in closed position, weights rested on hips cycling at a slower pace.
30 sec *Hip Raise Cycle – Glide board will be in open position as you lift your hips, engaging the butt and cycle. Weights are rested on hips. Cycle at a steady pace challenging the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Straight Arm Pulse – Glide board is in open position as you lie back, holding weights with arms extended straight up and pulse back and forth with tiny range of motion. Cycle at a steady pace.
30 sec *Cool down – Sit up, Glide board in open position, place weights down, cycling at a slower pace.
30 sec *Power up – Sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec *Cool down – Lie back, Glide board in open position, cycling at a slower pace.
30 sec *Hip Raise Cycle – Glide board will be in open position as you lift your hips, engaging the butt and cycle. Cycle at a steady pace challenging the hips, butt, thighs, hamstrings, and the lower back.
30 sec *Cool down – Lie back, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Ab Twist – Weights together in both hands twisting abs side to side working the core and cycling at a steady pace. The more you lean back the better the results.
1 min *Cycle Jabs – Glide board is in closed position, choose to sit up, lie back, or crunch up throwing mini jabs with weights and cycling at a steady pace.
30 sec *Open Position Cycle– Lift the glide board off of the resting position, as it will add stress to the legs from the Total Gym tower level. Cycle at a steady pace.
30 sec *Power up – Sitting up to engage the core, moving arms in a runner’s motion for added cardio, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
30 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Chest pulse – Glide board is in open position (adding stress to the lower body), lie back on the glide board holding weights with arms open wide, small pulse motions with the weights, working the chest and still cycling at a steady pace.
30 sec *Cycle Overheads – Glide board is in open position (adding stress to the lower body), lie back on the glide board arms up high with weights moving quickly up and down alternating each arm and cycling at a steady pace.
10 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Cycle Crunch – Glide board is in open position (adding stress to the lower body), hold weights, keeping them together as you crunch and maintain a steady slower cycle pace.
10 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
30 sec *Power up – Sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.
1 min *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
PUSH IT!
1 min *Power up – Sitting up to engage the core, glide board is in open position which is adding stress to the legs as you cycle at a fast pace.30 sec *Cool down – Lie back or sit up, Glide board in open position, cycling at a slower pace.
DONE! GOOD WORK!
I hope you loved this awesome sweaty workout like I do! The CycloTrainer 2 may be small but it is mighty! Keep playing around doing intervals and dialing up levels. Challenging yourself to push a little harder each day.You can find me on the Total Gym Addicts Facebook group page and also Cassandra’s Total Fitness on Facebook and Instagram.
Stay strong!
Cassandra Kurpiel – Total Gym Brand Ambassador
