How to Get Face Down, Ass Up Without a Bike

My newest download, “Face Down, Ass Up,” is a virtual spin class with music and voice cues, but it will work on other cardio machines! If you want to try to do either of the workouts on the elliptical or treadmill, it’s totally possible. Obviously you can ignore some of the things I say about where your arms should be, although attention to good form is important in any workout.

Here are some tips for other machines!

On the elliptical (and I’m talking the style like the one above that most gyms have), these are the variations I recommend:
  • For 1st position, keep the incline low (2-5), so you feel like you’re on a flat road.
  • For 3rd position (face down, ass up!!!) take the incline higher (8-12) so you feel your hamstrings and glutes doing most of the work.
  • For second position, you want to feel like you’re going straight up and down, so take the incline vertical (15-20).
  • Use the resistance arrows (different from the incline) to get your legs to match the pace the music is setting for you. Turn it up on slower songs and down on faster songs.
  • Instead of actually jumping on the elliptical, crouch down on the elliptical and glue your heels down so that you’re not bouncing but your legs are still going fast. You’ll feel the difference right away; like jumping on a bike, you should only be able to do it for a short period of time.
  • Watch your strides per minute (most elliptical trainers have a display for that). Note what it is when you’re warming up and when you’re going at an easy pace. And when I tell you to sprint, pick it up so that your SPM goes up by about 10 or 20. On the hills your SPM will go down as you increase resistance, which is fine.

It’s a little trickier on the treadmill, mainly because changing the incline frequently is hard (it takes a second for that thing to heave itself up and down!). If that’s the only machine you have, or it’s just your machine of choice, I would say use the music to set your pace and incline at the beginning of the song; you can play with your pace but don’t worry about changing the inline a ton within each song.

  • When I say to feel like you’re on a flat road, keep the incline between 1 – 3 percent.
  • For jumps, keep the incline at 1 – 3 percent and sprint the entire time we are “jumping” and then slow down to a run/jog when I say “have a seat and spin it out.” In all cases, the jumps are to just really get some great fast intervals in, so keep that in mind.
  • For hills, crank the incline up as much as you while maintaining a steady walking pace of about 3 – 4 mph (the music will guide you). I usually “climb” on a treadmill at 6 – 15 percent…start low and see how vertical you can get without completely losing your form. (If you’re leaning over and clinging to the hand rails, it’s too high! Ideally, you should hold on as little as possible.)
  • For the seated sprints, keep it at a 1 – 3 percent incline and sprint as long as you can…might be kinda hard, but give it your best!

Those are just suggestions that will probably make way more sense when you have the actual music; if you have more questions even after you listen to it, feel free to e-mail me!

And really, just play around with it! The most important thing is that you’re moving your legs to the beat, getting a nice interval workout.

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