Hi, I’m Jessica Palmer and welcome
to my Extreme 50-minute Workouts. For the ultimate session to improve your
athletic capacity and glucose metabolism, this is the session for you.
We’re going to be mixing it up, drills, intervals, climbs and sprints. This will
all help improve your fat burning capacity. Stay focused and let’s
have some fun. Good luck, everybody. Three, two, one. Okay, guys, two-minute
warm-up. Hand position 1 or 2, 80 RPM. so just enough gear that you start to
bring your heart rate just a bit higher. Warm up those muscles in the legs.
Upper body stays nice and relaxed. Relax your fingers. Eighty RPM,
seated flat. So nice and easy, pedaling at light resistance.
Ease your breath. Thirty seconds in. ♪ [music] ♪ Try and relax your shoulder blades, good
strong abdominals. If you see your back arch or collapse into the bars,
it’s all about mid stabilization. Make sure you’re utilizing
the two to seven-pedal stroke. ♪ [music] ♪ One minute left. ♪ [music] ♪ Heels in line with the front of your feet.
Some of you are just lifting your heels a bit too much. It puts a lot of pressure
on the quads. Drop the heel. We’re going to use the glutes. ♪ [music] ♪ Thirty seconds left. Drills next. We’re
going to be working on your pedal stroke. ♪ [music] ♪ Last 10 seconds. Get ready for the drills. Three, two, one.
Okay, guys, a little more resistance. We’re going to raise
your heart rate a little. Imagine your crank is the face of a clock,
12 at the top, 6 at the bottom. I want everybody to hit
all the numbers on the clock. I don’t want you to ride up and down
on the pedals. I want you to achieve a full 360 rotation. ♪ [music] ♪ You can still breathe through your nose,
but you’ll start to feel slightly warmer than usual, using the
pedal stroke as a clock face. ♪ [music] ♪ You’re going to emphasize the two until
seven position, so you’re pushing forward and sliding back. ♪ [music] ♪ Your right leg only, 2:00 until 7:00. Allow the left leg to provide
no power from the stroke. ♪ [music] ♪ It’s going to feel slightly like you’re
rocking through your left leg. Completely normal. Just allow your
right leg to sit on top of the pedal. Drop your heels. Relax your shoulders.
Twenty seconds left. ♪ [music] ♪ Now, two until four. It’s called the power
pace. So really trying to get that stroke forward and down.
Right leg only now, 30 seconds. ♪ [music] ♪ And go to the left leg, guys. Pedal
through the left leg, two until four. Concentrate on the stroke. ♪ [music] ♪ This time, you’re going to do 5:00 until
7:00. Concentrate on scrapping your foot along the bottom. It’s like
wiping mud off your shoe. ♪ [music] ♪ Okay, back over to the right,
5:00 until 7:00. ♪ [music] ♪ Left leg, 5:00 until 7:00. You should
start to feel this in the hamstrings, scrapping that foot back,
engaging your glutes. ♪ [music] ♪ This time over to the right,
8:00 to 10:00, emphasizing the lift of the knee to the chest as you pull the
foot around the back. You’re going to experience a bit of a heel lift
here as you engage the hip flexors. ♪ [music] ♪ And on to the left, 8 to 10. You should
be able to feel your calf muscles as you lift your knee. ♪ [music] ♪ And back to the right.
This time, 11:00 to 1:00, where you’re lifting over the top of your
pedal stroke. Lift your knees. Again, you’ll feel this in your
hamstrings, your calf muscles. ♪ [music] ♪ Same speed, we’re just working
through your muscles, individually. ♪ [music] ♪ Okay, left leg only, 11 until 1.
Upper bodies, nice and easy. Shoulder blades slide down your spine.
Relax your neck, your jaw, your fingers. It’s all in the lower parts. Your upper
body is just there to stabilize. Keep lifting your knee over the top. ♪ [music] ♪ Okay, now both legs together,
raise the speed a little to 90 RPM, raising the heart rate a little. ♪ [music] ♪ Get ready for the main set,
four intervals. We’re going to repeat six times. ♪ [music] ♪ Okay, get ready, guys. First interval
coming up, a power climb. ♪ [music] ♪ We’re going to go straight into an 80 RPM
climb, 15 seconds, it’s a power climb to get you into the momentum. Add some gear,
keep on the pace, heart rate rising. Three, two, one.
Okay, 15 seconds, let’s go. Feet stay back. Nice climbing position.
Keep those hips back, use your glutes, 2:00 to 7:00.
Upper body stays nice and relaxed. And take a seat. Hard 60, resistance
on, slow it down through the legs. One leg turn, every second.
Watch your speed, guys. ♪ [music] ♪ Shift to the back of your saddle,
legs pressing two until seven. Two minutes left, guys. ♪ [music] ♪ Check your breathing, close your mouth,
breathe through your nose. Keep it slow, one turn every second,
2 to 7, 8 to 10, 10 to 1. All of the way around. Upper body,
nice and relaxed. Come on, guys. I think you’re saving yourself a bit.
Get the resistance on, get into your climb, get your heart rate up.
Nice and sticky, 60 RPM. ♪ [music] ♪ Working through your endurance into your
strength, 50% fat, 50% carbohydrates. ♪ [music] ♪ Hand position one or two, upper body
relaxed, now ride from the glutes. Sit back in your seat,
leg presses a bit away from you. ♪ [music] ♪ Thirty seconds, guys. ♪ [music] ♪ Ten seconds.
Seated flat, coming next. ♪ [music] ♪ Three, two, one.
Okay, finally, a seated flat, 100 RPM. Nice and fast through the hips,
keep your resistance high if you can. You’re maintaining exactly the
same intensity, fast hips, 100 RPM. ♪ [music] ♪ And go, guys! Push it! ♪ [music] ♪ Looking good, guys. Relax your shoulders. ♪ [music] ♪ Breathing check, close your mouth, please.
Breathe through your nose. ♪ [music] ♪ Concentrate on your breathing. ♪ [music] ♪ One minute, guys. Looking good! ♪ [music] ♪ Thirty seconds, keep it going. ♪ [music] ♪ Three, two, one. And slow it down, guys.
Standing flat, 70 RPM. ♪ [music] ♪ Standing flat, 70 RPM, hands stay
at 1 or 2, hips stay over the heels. One minute, guys. ♪ [music] ♪ This isn’t a climb, guys. ♪ [music] ♪ Get ready for interval number two. ♪ [music] ♪ Three, two, one, 80 RPM. Hands move,
get into your climb, stand up, push forward, 15 seconds.
Get back on it, guys. Heart rate goes back up,
shoulders relaxed. And take a seat, 60, at the gear, slow it
down, hips go back, push to the front, two until seven. Go slow,
it will raise your heart rate. ♪ [music] ♪ Move those hips to the back of the saddle,
press your feet forward, utilizing your body position to your advantage
to save energy. ♪ [music] ♪ Drive from your hips. Your glutes are your
main muscle driver, your engine right in the back. Relax your shoulders. ♪ [music] ♪ Watch the speed of your climb.
Slow it down, guys. ♪ [music] ♪ Now stay there. Keep your resistance up
to raise your heart rate. That’s good. ♪ [music] ♪ Easy on the upper body, nice and relaxed,
slight bend in the elbow. ♪ [music] ♪ Push it forward, two until seven. ♪ [music] ♪ Ten seconds, guys. ♪ [music] ♪ Three, two, one, okay. And fast flat,
100 RPM, fast through the hips. ♪ [music] ♪ With resistance, these will be somewhat
harder than the climbs because you’ve got to be on it. The first thing you want to
do is cool down. Don’t lose your focus. Keep it high. Ride it out.
Push, push, push! Two minutes. Relax your upper body. Use the legs
from the back, 100 RPM with a push. ♪ [music] ♪ If you’re feeling it in the quads, push
back, use your glutes, heels stay low. ♪ [music] ♪ Heart rate’s exactly the same throughout.
Come on, guys. Dig in. ♪ [music] ♪ Release your hands, elbows,
shoulders, allow them to relax. ♪ [music] ♪ Separate your body. Upper body
stays relaxed, lower body works. ♪ [music] ♪ Make sure you’ve got enough resistance
on that 100, control it all the way round. ♪ [music] ♪ Three, two, one.
And change. Standing flat. Put the gear on. Try to balance
your weight as you stand. You’re looking to 70 RPM to 80 RPM.
Hands stay down on the flats. Upper body stays loose.
Speed comes from the hips. You’re looking to drop here by five beats.
Ready for number three of six. ♪ [music] ♪ Hands move up to position three.
Add your resistance. Ready for your climb. ♪ [music] ♪ Get ready, interval three.
Three, two, one, and go! A hundred RPM, 15-second push, come on! Hips go back, get behind your pedals.
Get that heart rate up, shoulders relaxed. Allow that movement through
your hands and upper body. Well done. Take a seat. Hard climb.
Gear goes on, 60 RPM, one every second. ♪ [music] ♪ One, two, three. Nice and slow. Get into
that climb, get your weight behind it. Wake up your glutes, push forward. ♪ [music] ♪ Come on, you guys. Add it on. ♪ [music] ♪ Slow it down. Some of you were doing 80s.
Slow it down. It’s really sticky. You’ll know when you’re there.
Come on, elevate your heart rate. ♪ [music] ♪ A lot of mental focus.
Very easy not to put the resistance on. You need to keep your heart rate lower.
Come on, don’t punch out, stick it on. Make it worthwhile. ♪ [music] ♪ Beautiful, guys. Well done!
Relax your shoulders. ♪ [music] ♪ Get ready for the fast flat. Three, two, one.
Fast flat, 100 RPM. Heavy on the resistance. Come on.
Work to 90 and then push it to 100. Keep the heart rate high as you
work deeper. Two minutes. Come on, guys. ♪ [music] ♪ Watch your speed at the back. If you find
any bouncing, put on the resistance. Take control of your bike, drive it. ♪ [music] ♪ Flatten your spine, keep your abdominals
strong, shoulders relaxed. So as much space between your earlobe
and your shoulder as you can. ♪ [music] ♪ Keep it fast. Keep it strong.
Nearly there. ♪ [music] ♪ Here comes your standing flat.
Let’s go! ♪ [music] ♪ Put your gear on, stabilize your weight,
hips back, find the balance, 70 RPM to 80 RPM. Fast legs.
It’s one minute here. Grind the hips, guys,
like you’re dancing. Move them! Shake them out!
Heart rate drops by five beats. Well done. Nearly there. ♪ [music] ♪ Hands move at the gear. Get behind
your saddle and push it forward. Three, two, one, 80 RPM, 15 seconds.
Back into your climb. Come on, power, push it. Come on, let me see you move. Three, two, one. Take a seat.
Finally, 60. Make it hard. One, every second. Come on, guys.
Back into your saddles. Use your glutes.
Shoulders, relax. ♪ [music] ♪ One, two, three, four, five, six.
Slow it down. ♪ [music] ♪ Nice, heart rate exactly the same. ♪ [music] ♪ It has to come from you. You either want
to maintain or you want to improve. If you stay the same, you’ll maintain.
Go harder, faster, stronger. You’ll get better. ♪ [music] ♪ Simple as that. Watch your speed, 60 is sticky.
It’s from the glutes. Slide back. Leg press it. ♪ [music] ♪ So, this is four of six.
Get a nice sweat on, guys. ♪ [music] ♪ Heels down. Use your glutes, please.
Push forward. This is where you climb. Add the resistance, keep it hard. ♪ [music] ♪ Shoulders, abdominals, fingers,
elbows, heels. ♪ [music] ♪ You’re well over half way.
Come on, stay focused. ♪ [music] ♪ Three, two, one. Seated flat, 100 RPM.
Keep the level of intensity the same. Working hard and fast. Come on,
don’t pike out, keep it high. First thing you’ll want to do is take it
off. Don’t. Stay strong. Push, push, push! Come on guys, move your hips. ♪ [music] ♪ Every 15 seconds is 25 turns of
one foot. Shoulders, find it in the hips, fast and strong.
These are tougher than the climbs. Keep your focus and get it right. ♪ [music] ♪ Nice and light.
Dance, dance, dance! ♪ [music] ♪ From the glutes, come on,
get those hips moving. ♪ [music] ♪ Faster. Heart rate stays high. ♪ [music] ♪ Keep it up, we’re nearly there. ♪ [music] ♪ Try and relax your elbows,
elbows go to the back of the room. ♪ [music] ♪ Massive mid stabilization, keep
it strong. This is gluing you together. Three, two, one. Standing flat,
70 to 80, 80 if you can. Nice and fast through those hips.
Come on, find me some momentum. Drop the heart rate by five beats,
all the way round, 12 until 12. Heels stay down, hips stay back. ♪ [music] ♪ Two left, guys.
Beautiful. Good riding. ♪ [music] ♪ Nearly there. Come on, keep them fast.
There should be no weight in your hands. Two to go, guys. ♪ [music] ♪ Three, two, one.
Hands move, gear on, get behind. Power climb, 80 RPM, 15 seconds.
Come on, push it up. Push, push, push, push, push.
Shoulders relaxed. Good! Three, two, one. Take a seat.
Make it strong. Sticky at the gear. Slow it down.
Come on, guys, load it on. ♪ [music] ♪ Stay back, then push the ball of your foot
forward and down, leg press it, 60. One every second, heart rate 75 to 85.
This is five of six. ♪ [music] ♪ One, two, three, four,
five, six, seven, eight. Good. Slow it right down. ♪ [music] ♪ So nice and strong on that climb. ♪ [music] ♪ Release your fingers, slightly bend your
elbows, shoulder blades down your spine. Use your glutes, push forward.
There’s your engine, right there. Everything you do, you use your back side.
Nice big muscle group. ♪ [music] ♪ Lots of energy. ♪ [music] ♪ Keep it on, keep focused. ♪ [music] ♪ A few of you guys are
looking a little stressed. Drop your shoulders, riding from your
glutes, nice and strong. Good riding. Keep keep it smooth.
Keep it all the way round. Upper body remains nice and still.
Just notching your shoulders down. And you’ve got a slight rocking
in your upper body. Upper body is completely still,
all from the bottom. ♪ [music] ♪ Three, two, one. Okay, fast flat. 100.
Nice and strong. Come on, make it harder than the climb. Pressurize yourself.
Force yourself to do it. The immediate instinct is to relax.
Come on, stay strong. Keep pushing, 100 RPM through the hips. ♪ [music] ♪ Start counting your right leg turn now,
how many times your right leg goes round. ♪ [music] ♪ Stop counting. It should be around 25.
If it’s less, you need to speed up. If it’s more, you need more resistance,
and to slow it down, simple as that. ♪ [music] ♪ Shoulders, abdominals, fingers,
elbows, spine nice and flat, good. ♪ [music] ♪ Come on, keep it fast.
Push, push, push! ♪ [music] ♪ Three, two, one. Standing flat please,
80, nice and fast. Weight down at the bottom, nicely
balanced, nice and fast at the hips. Try to bring the heart rate
down by five beats. It’s very tempting to ease off
on the resistance, but actually, you need it quite high. ♪ [music] ♪ Nearly there. Well done.
Nice and fast, choppy through the hips. You’ve got one more left. ♪ [music] ♪ Last one coming up. Three, two, one. Gear goes on, 80.
Nice and strong. Power climb. Get behind it, 15 seconds.
Let’s go, last time, 80, 80, 80. Some of you are at 60.
Push, push, push! Take a seat. Slide it back, 60.
Slow it down. ♪ [music] ♪ Shoulders. One, two, three, four.
Use your resistance, keep it slow. ♪ [music] ♪ Use your glutes. Good riding.
This is your last seated climb. Come on, 85% of your
maximum heart rate. That’s without oxygen almost
eight and a half out of 10. You’re working well into your strength
zone, approaching your speed and power, pushing from the glutes.
It comes from you, not me. ♪ [music] ♪ Dig in. Your last one. Focus. ♪ [music] ♪ Visualize what you want to see,
perfect riding form, perfect climb, upper body relaxed. Your glutes are
working intensively, eight and a half out of 10. Push it forward,
feel them firing, you’re nearly there. Sixty RPM. Slow it down, guys, use
your resistance to bring it back down. ♪ [music] ♪ The closer you are to 75 RPM,
equal amounts of fat and sugar. The closer you are to 85,
more sugar than fat. Depending on your goal,
weight loss 75, strength 85. Somewhere in between speed,
strength, and leanness. Somewhere around 80,
pushing to 85. ♪ [music] ♪ Three, two, one. Flat, 100.
Come on, fast and flat. Keep the intensity in your hips.
Don’t ease it off, guys. Come on, keep it high, 8 out of 10.
Let me hear you breathe. Come on. ♪ [music] ♪ More gear. Come on, guys.
Push, push, push! Let me see your cheeks move.
Inhale, exhale, nice and loud, focused. ♪ [music] ♪ Shoulders relaxed, from the
glutes, flat spine, work it. ♪ [music] ♪ Last seated flat. One more climb
and a standing flat, then you’re done. ♪ [music] ♪ Last seated flat. One more climb
and a standing flat, then you’re done. Three, two, one.
Feel it through your hips. Gluteus medius, push forward, shoulders,
abdominals, elbows to the back, nice. ♪ [music] ♪ A hundred. Keep it up. ♪ [music] ♪ Standing flat, gear on.
Control your pedals. Push through, 70 to 80.
Nice and fast. Come on, last minute, hard work.
Up to 85%. No lower than 75%. Fast and choppy.
All the way round, 12 until 12. ♪ [music] ♪ Three, two, one. Take a seat, 80, 90.
Keep the resistance quite high. We’re going to bring it down gently. ♪ [music] ♪ Well done, guys. Keep enough
resistance on to protect your joints. We’re going to gradually
slow your heart rate. ♪ [music] ♪ So, working down to about 75%,
it’s quite a lot of resistance. You’re still pushing from the back.
You’re still breathing from your mouth. Come on, keep working.
Not a complete cool down, just yet. Thank your body for the work you’ve
done and bring it down gently. ♪ [music] ♪ So many people just stop. It’s the
most important part right here. Slow it down, relax your upper body,
breathing through your mouth. Shoulders relaxed.
Now work those pedals. Still pushing, still scraping,
still lifting, perfect form. ♪ [music] ♪ Okay, start to relax fingers,
your elbows, your wrists, your shoulder. We’re going to ease the resistance
a little more, keeping the pace at 80 to 90, control with the resistance,
so your legs aren’t flapping around. ♪ [music] ♪ You’re going to feel your heart
rate drop, you’re going to feel your ability to breathe through
your nose again. ♪ [music] ♪ Nice, big inhale through your nose.
Really open the rib cage. Inflate your lungs. It doesn’t have to
be perfect, just purse your lips. Steady your outflow. ♪ [music] ♪ Slow it down, 70 to 80,
slowing the speed a tiny bit, barely noticeable, but enough
to just drop that heart rate again, as we try and find 65. Stay with it.
Inhale through the nose. Expand your lungs, exhale nice and slow. ♪ [music] ♪ Close your eyes, relax your neck. ♪ [music] ♪ Abdominals stay nice
and strong throughout. ♪ [music] ♪ Okay, you should be nice and cooled down
by now. Breathing should be back to normal. If it’s not, stay a bit longer.
Focus on your in breath, your exhale. ♪ [music] ♪ Even if it is just staying on your bike
for a few moments longer, slow down, ease the resistance,
control the joints all the way round. ♪ [music] ♪ Okay, steady the speed. Start to slow it
right the way down. Control the bike. Control your pedals.
Control your knee joints. Easy. ♪ [music] ♪ And relax. Take it all off,
bring your bike to a stop. Well done, guys. Great workout.
See you on the next one.