Workout of the Week (WOW)- A Few Days Late…

The Workout of the Week (WOW) this week at is a 13 Minute GCN Bike Video!

GCN is a go-to source for bike workout videos on YouTube! In my opinion they have the best content. They have other interesting cycling content too; stuff that goes deep into the sport. Great workouts, and these guys know their stuff!

I am not even paid to promote them, yet… 🙂

I just found their videos on YouTube one day. I started doing them, everyday, for a couple years, and got in better shape for it. The free content they provide helped change my life.

This WOW is a bit more of a recovery; because I have been going at it pretty hard for a while without much rest. I am doing this one on Monday, Wednesday, and Friday, in morning after I have been awake for about 15 minutes. I love to jump right into a workout first thing in the morning.

For Tuesday and Thursday it is another week of last week’s WOW, “The Fat-Shredder”! – which is a killer total body, tabata style, workout!

This week’s video is good training on opposite days of tabata intervals, because of the different length intervals. Instead of 20-on(seconds of hard work), 10-off (seconds of rest), this video uses 40-on, 20-off increments. The different length interval is a good contrast that will make you fitter – at least according to the guys trainers on the GCN videos!

This is a short video, but if you go hard, you will feel a great energy boost from it. I have been doing a little lighter resistance, just for a little more rest for my self.

According to Elizabeth Quinn, a board certified physician writing at, it is always good to plan periods of recovery in a workout plan. Quinn advises that rest is essential to rebuild and repair muscles after intense physical activity. Not getting enough rest can actually lead to something called overtraining syndrome, where people train so hard they actually see negative gains.

It is also important to take full rest periods. In other words, take a day off every once in a while. I struggle with this because I get so stuck on routines, and I don’t like to sit still. However recovery is critically important.

Getting quality sleep is another important factor. In Quinn’s article, she informs readers that not getting the right of amount of sleep will hinder performance results when training.

There you have it folks, WOW this week is The 13 Minute GCN video on Monday, Wednesday, and Friday, and then “The Fat-Shredder” workout on Tuesday and Thursday. Make sure to rest sometimes and get lots of sleep for optimal benefits.

Be happy and healthy my friends! Remember you can be the hero of your own story!

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