The high intensity interval program for this week involves a piece of equipment you know well—the stationary bike. However, we are going to use it in a fresh way to challenge your lower body and keep things interesting!

You’ll perform a two-part cardiovascular and leg shaping program for 6 total rounds. Here’s what to do:

Step 1 – Stationary Pedaling

Okay, we will kick this off in a standard way. First, adjust the bike for your height and comfort. I put mine on a medium/high resistance and pedaled at a pace that I could keep the same speed for the entire 2 minutes.

Step 2 – Standing Single Leg Pedal Push

Get off the bike and stand next to it. If you stand on the right side of the bike, place your right foot on the left side pedal positioned at the top of the rotation. Push down moving the pedal with your foot to start the momentum. Using your hamstring and glute, lead with your heel and pump in a circular motion for 30 circles. Then, move to the other side and repeat. Once you find good momentum, slowly increase the resistance.

TIP! Tighten your core to isolate your lower body during Step 2.

Repeat these two steps for 6 total rounds.