Kickbikes are an excellent fitness tool on so many levels. I have been using mine for the last 16 years to do interval training on a nearby 500m hill . My son Jesse and I usually complete 6 -8 repeats dependent on the day – usually Saturdays. We wear heart rate monitors. At the top of the hill it is not uncommon for mine to read 160 – 180 bpm and my son’s can be close to 170 – 200bpm. I am 70 years old and my son Jesse is 27. There have been times in the summer days that we will also include push-ups or sit-ups at the bottom of the hill prior to starting back up. What is surprising about this workout is how much you will use your arms to help propel you up the hill. It really is a total body work-out and the best part is that you are doing it outdoors. It is only on heavy snow days that keep us away. The cold is not a factor ( if you dress properly). The above is our outdoor workout. Explained below is our indoor workout.
About twice a week we also do an indoor circuit. Due to covid -19 we have changed our indoor routine to possibly get a little more out of this protocol. We have now chosen 9 exercises that we go through just once each. We complete the first 5 of the 9 in the morning , usually 11:00 a.m. – noon. Then around 4:00 p.m. we complete the last 4 exercises – a split routine All 9 of those exercises we complete for one minute – we complete as many reps as we can for the one minute followed immediately by 30 seconds of rest. We are strict about the rest period. The exercises that we have chosen are ( and in this order) 1. Dips 2. Pull-ups 3. Hanging crunches 4. Shoulder shrugs 5. a strict form of bicep curls in which the wrist is never curled and the deltoid is stabilized as much as possible.- then in the afternoon – 6. Deltoid flys or anterior , neutral grip deltoid raises 7. Dumbbell hammer curls with 35 lbs. in each hand. We aim for a total of 30 . 8. Reverse plank for 2 min . and followed by 30 sec. rest. 9. – 120 push-ups. Once we start the push-ups we do not allow ourselves to rest by coming off our 4 point stance. At times we might reach 80 – 90 continuous push-ups and we remain in the push-up position and crank out more reps until absolute fatigue and we remain in the push-up position until we can continue and compete the 120 push-ups. We never rest with out body on the ground. Once the 120 push-ups are complete we rest for one minute and immediately go into 30 more continuous push-ups to give us a total of 150 on the day. We started out with 3 exercises years ago and have built on over the years. On a personally level I need to space this work-out about two to three times a week – it is totally exhausting! My numbers ( if you are interested ) are 1. Dips- 40 – 45 ( lately I have been able to complete 34-35 continuous dips in the first 40 – 45 seconds – so endurance is improving ) 2. Pull-ups 30 – 35 3. Hanging Crunches 45 ( although the last 3 are suspect in terms of range of motion). 4. Shoulder shrugs – we do not count but are more focused on good form. 5. Strict bicep curls – our focus is not on the quantity but on form with a goal of not stopping for the one minute – we have not been able to go the whole minute and have had to stop at about the 45 sec. mark for about 4 seconds and then continue. 6. Flys / deltoid raises – 30 – 35. 7. Hammer Curls – 30. 8. Complete the 2 min. of reverse plank followed by 30 sec. rest and 9. 120 + 30 push-ups. The last 10 – 15 are brutal – my whole body shakes , especially my legs) – we allow for stopping or resting in the pushup position but we never move out of the push-up position until we have completed the first 120. I would suggest selecting 3 exercises to start at maybe 20 – 30 seconds dependent on your fitness level. The rest period should also be tailored to your fitness level. Please note: I FIND THIS IS A VERY CHALLENGING WORK-OUT AND I AM NOT RECOMMENDING THIS EXACT WORKOUT TO ANYONE – JUST A SIMILAR FORMAT ON A LEVEL THAT WILL MEET YOUR FITNESS GOALS. This type of exercise protocol is often referred to as HIIT or High Intensity Interval Training. When you go to complete failure for each exercise there are serious hormonal changes and body adaptions that occur. Growth hormone is released , free blood testosterone levels go up, epinephrine release increases resulting in increased fat utilization for energy and it encourages insulin sensitivity to go up resulting in less fat deposits. I have also read that because your body is in a state of stress throughout the protocol adrenaline release is also increased significantly. My son and I are into using our own body weight as much as possible . It helps to have a partner to work out with – what the vikings used to call a ” Shield Mate” – time goes more quickly and you are more motivated by laughing at each other – sorry I mean encouraging each other. Comments and any suggestions are welcome at anytime especially if you have found something that works for you and you would like to share. WISHING YOU GOOD KICKS – RODGER KNIGHT – OWNER OF KICKBIKE ONTARIO.LTD AND PRESIDENT OF THE CANADIAN FOOTBIKE ASSOCIATION.