Burn tons of calories and get an intense full-body workout with this 30-minute fan bike bootcamp class! For this workout, you’ll need a kettlebell and a fan bike, or feel free to use whatever cardio machine you have for the cardio portion of this workout. Get ready to bring your A-game for this all-out, high-intensity workout!

ALL-OUT Intermediate Fan Bike Bootcamp Workout w/ Kettlebell 🔥
Workout Length: 30-Minute
Workout Level: Intermediate
Trainer: Sydney Eaton

WORKOUT DETAILS
🔥 0:00 | Intro

WARMUP
🔥 1:03 | Warmup: Progressive Cycle – 3 minutes
🔥 4:15 | Warmup: Squat w/ Overhead Raise
🔥 5:10 | Warmup: Low Lunge w/ Twist

FULL BODY KETTLEBELL CIRCUIT: ROUND 1
🔥 8:15 | Round 1: Kettlebell Squat to Upright Row – 45 seconds
🔥 9:03 | Round 1: Kettlebell Bent Over Row (Right Arm) – 45 seconds
🔥 9:48 | Round 1: Kettlebell Bent Over Row (Left Arm) – 45 seconds
🔥 10:33 | Round 1: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 1
🔥 11:25 | Round 1: Sprint – 45 seconds
💨 12:02 | Recovery – 30 seconds
🔥 12:32 | Round 1: Sprint – 30 seconds
💨 13:02 | Recovery – 30 seconds
🔥 13:33 | Round 1: Sprint – 15 seconds
💨 13:48 | Recovery – 60 seconds

FULL BODY KETTLEBELL CIRCUIT: ROUND 2
🔥 14:51 | Round 2: Kettlebell Squat to Upright Row – 45 seconds
🔥 15:34 | Round 2: Kettlebell Bent Over Row (Right Arm) – 45 seconds
🔥 16:19 | Round 2: Kettlebell Bent Over Row (Left Arm) – 45 seconds
🔥 17:03 | Round 2: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 2
🔥 17:52 | Round 2: Sprint – 45 seconds
💨 18:31 | Recovery – 30 seconds
🔥 19:03 | Round 2: Sprint – 30 seconds
💨 19:33 | Recovery – 30 seconds
🔥 20:03 | Round 2: Sprint – 15 seconds
💨 20:18 | Recovery – 60 seconds

FULL BODY KETTLEBELL CIRCUIT: ROUND 3
🔥 21:33 | Round 3: Kettlebell Squat to Upright Row – 45 seconds
🔥 22:17 | Round 3: Kettlebell Bent Over Row (Right Arm) – 45 seconds
🔥 23:01 | Round 3: Kettlebell Bent Over Row (Left Arm) – 45 seconds
🔥 23:47 | Round 3: Kettlebell Swing – 45 seconds

DESCENDING FAN BIKE INTERVALS ROUND 3
🔥 24:40 | Round 3: Sprint – 45 seconds
💨 25:16 | Recovery – 30 seconds
🔥 25:48 | Round 3: Sprint – 30 seconds
💨 26:18 | Recovery – 30 seconds
🔥 26:46 | Round 3: Sprint – 15 seconds
💨 27:03 | Recovery

COOLDOWN – 4 MINUTES
💨 27:20 | Cooldown: Light Pedaling
💨 28:48 | Cooldown: Low Lunge (Right Leg) – Left Hip Flexor
💨 29:16 | Cooldown: Hamstring Stretch – Right Leg
💨 29:40 | Cooldown: Low Lunge (Left Leg) – Right Hip Flexor
💨 29:57 | Cooldown: Hamstring Stretch – Left Leg
💨 30:18 | Cooldown: Back Extension Stretch
💨 30:51 | Cooldown: Child's Pose
💨 31:18 | Cooldown: Child's Pose – Right
💨 31:28 | Cooldown: Child's Pose – Left

END WORKOUT


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FITNESS EQUIPMENT USED
► Motion Air Bike SF-B2916: http://bit.ly/SF-B2916
► Vinyl Coated Kettlebells No. 066: http://bit.ly/No-066

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