Reunited...And It Feels So Good?!

Oscar and the trainer have been reunited.  I guess that's one of the joys of living in a place that has an actual winter...with snow and super cold temperatures.  Plus, I'm a total fairweather rider, so I've spent many a winters day and sometimes a spring and fall and even summer day on the trainer.

Today, I felt like riding, but I also wanted a serious leg-burner, so here's what I came up with.

5 min warm-up  -  easy spinning
5 min weights - 1 min each of squats, alternating lunges, dead lifts with 15lb dumbbells, side squats and plie squats
5 min pedaling hard in my big ring
5 min weights - same as above
5 min pedaling hard in my big ring
5 min weights - same as above
5 min pedaling harder in my big ring
5 min weights - same as above
5 min pedaling harder in my big ring
5 min weights - same as above
5 min pedaling in my big ring and smallest rear ring - hardest work
5 min cooldown with one-legged pedaling drills

My legs are toast.  In fact, I had a HARD time walking up the stairs after the workout was over.  However, it was an awesome workout.  I burned 694 calories and my average heart rate was 158.  I maxed out at 174.  I may have to try this workout again.