Workout Wednesday


  • Arrive 10 – 15 minutes early and introduce yourself to the Certified Group Cycle Instructor, informing him/her that you are a new participant. He/She will be happy to set up your bike and provide you with a few safety precautions to assure a fun and safe ride.
  • Bring a small towel and filled water bottle. Take small sips every 15 minutes.
  • Keep your feet moving and pedals turning the entire class. You are welcome to sit up and drink water as needed.
  • Keep a neutral foot position on the pedal, slightly pushing down through your heel. *Avoid pointing your toes.
  • Engage your core musculature. Think, “Belly button to spine.”
  • Maintain a slight hinge at your hips.
  • Keep your shoulders down and relaxed and chest lifted.
  • Maintain a neutral spine position.
  • Use your leg and core musculature for power, strength, and endurance – Not your upper body.
  • Gradually increase intensity each class. Start in the seated position and transition to the standing position after you build leg and core strength.
  • If you need to leave class early, slowly lower your resistance and speed, and stretch the major leg muscle groups (ie. Quadriceps, Hamstrings, Gluteals, Adductors, and Calves) for 10 – 30 seconds each muscle group. *Do not disrupt the class during your exit.
  • When you leave, try to make eye contact with the Certified Group Cycle Instructor to confirm that you are okay.
  • Be respectful for the Certified Group Cycle Instructor and your classmates, and do not use your phone during class. Further, save your conversations with other classmates for   before or after class.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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