+ a sample Peloton workout class schedule
Hi friends! How’s the day going? I hope you’re having a good morning so far. I taught bootcamp last night (so fun!!) and today is parents’ day at Liv’s new school. We’ve been really happy with the switch so far (it was definitely the right choice) and all of the kids and families have been so wonderful. I also have a meeting this afternoon and catching an upper body workout before picking P up from school.
For today’s post, I wanted to share some ideas on how to make your own workout plan from the Peloton workouts. This can work whether you have the bike or just use the app. (I used the Peloton app for a year before I got a bike and it ended up being the best purchase ever.)
Peloton does SO MANY things right.
– They provide safe, fun workouts with awesome music and instructors
– They give an extra motivation boost via the leaderboard in classes using their equipment (it’s so fun to see your PR on the leaderboard so you can try to PR or even pass people who are taking the class with you)
– The app has a ton of variety! They offer running, strength, meditation, bootcamp, cycling, and yoga classes
BUT there’s one thing I think is lacking, but would be a little tricky since they offer so many different programs:
customized training plans based on their workouts and the ones you like to do.
[They can have my idea and hopefully they’re already working on it!]
They do offer “programs” but that’s more of a build to a certain fitness level or event than weekly workout programs.
One of the things that can be most challenging when you’re doing new workouts is determining some type of plan or structure. You want maximum results from your effort, but also want to avoid injury and overtraining, alternate cardio intensities, and allow for adequate muscle recovery time for repair and recovery. It can seem overwhelming!
Here’s what I see: someone who rides their Peloton bike every day. YES, they’re getting awesome cardio! But there’s a chance that their routine could be even stronger if they added in some strength work and changed up the types of rides they’re doing. (I’d also recommend glute and back strengthening and hip flexor stretching from the position you’re in on the bike.)
Setting up a Peloton Workout Schedule
This post is going to be a beefy one, but I wanted to share some ideas on how to create a workout plan if you have a Peloton bike or use the app! There are a few different version: bike and app, treadmill and app, app only, and a mix of everything! Keep in mind that you don’t have to own the bike or treadmill to get in the workouts. I know a few people who have purchased this spin bike and propped their iPad to do the rides. I’ve tried a couple of their treadmill workouts through the app on a hotel treadmill and loved it! You can absolutely use the app with your own equipment or equipment at the gym.
[Please keeping in mind that these are just ideas based on my certification and knowledge. If you need specialized help, please reach out to a local certified personal trainer. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed.]
How to combine Peloton with other workouts (+ sample workout plans!)
Click here to download a printable PDF.
Peloton Bike + App Workout Plan:
Sunday: 30-minute Sundays with Love or Groove Ride
Monday: 20-minute Arms and Shoulders + 10 minute Core Workout
Tuesday: 45-minute ride using intervals (Live DJ, Tabata, or HIIT & Hills)
Wednesday: OFF (Zen in Ten Meditation)
Thursday: 15-min HIIT ride + 10-min Full Body Strength
Friday: 20-minute Glute & Legs Strength + 10-minute Core
Saturday: OFF (10-minute Glutes & Legs Stretch)
Click here to download a printable PDF.
Peloton Treadmill + App Workout Plan:
Sunday: 45-minute HIIT Run
Monday: 30-minute Full Body Strength
Tuesday: 30-minute Fun Run + 10-minute Full Body Stretch
Wednesday: OFF (10-minute Restorative Yoga)
Thursday: 20-minute Hills Run + 10-minute Arms Toning
Friday: 45-minute Bootcamp: Full Body
Saturday: OFF (Zen in Ten meditation)
Click here to download a printable PDF.
Peloton App Workout Plan (Bodyweight and dumbbells):
Sunday: 45-minute Power Yoga
Monday: 30-minute HIIT run (Outdoor)
Tuesday: 20-minute Arms & Shoulders Strength
Wednesday: OFF (Zen in Ten meditation)
Thursday: 30-minute Fun Run (Outdoor)
Friday: 20-minute Glutes & Legs Strength
Saturday: 20-minute HIIT Cardio + 10-minute Total Body Stretch
Click here to download a printable PDF.
Peloton App Workout Plan (Treadmill, Bike, and Weights)
Sunday: 45-minute ride (Live DJ, Tabata, or HIIT & Hills)
Monday: 30-minute Bootcamp: Full Body
Tuesday: OFF (10-minute Full Body Stretch)
Wednesday: 20-minute Arms & Shoulders Strength + 10-minute Core Strength
Thursday: 30-minute Intervals Run or 30-minute HIIT Ride
Friday: OFF (10-minute Restorative Yoga)
Saturday: 30-minute Fun Run or Groove Ride + 10-minute Glutes & Legs Strength
So tell me friends, how do you structure your workouts each week? Do you go with the flow or try to plan in advance? If you need help setting up a workout plan, I have a podcast episode and PDF all about this here!
Have a great day and I’ll see ya soon!
xo
Gina
More:
My full review on the Peloton bike
If you decide to treat yourself with a Peloton bike or tread purchase (you’ll loooooove it) use my referral code for $100 off accessories: XXKJQU
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