Peloton workout plan without the bike

January 06, 2021 at 11:51AM

Sharing a Peloton workout plan you can do without the bike. You can get in a total body and balanced workout plan following the classes on the app. Sharing some of my faves below!!

Hi friends! Hope you’re having a lovely week so far. Thank you SO much to those of you who signed up for our HWW challenge (wahoo!!) and for  your amazing comments yesterday. I have so much to think about and consider for the upcoming year, but I’m cautiously optimistic about the future.

For today’s post, I wanted to share a Peloton post! These are always a huge hit on the blog because so many of us use and love the app. While I’m obsessed with the bike (more on that below), you don’t need to own a bike or tread to take advantage of the awesome workouts on the platform. I’ve been a fan for 3 years now (whaaaat) and have only taken a handful of dud classes in the 270+ that I’ve taken. While I have sample Peloton workout plans in this post, I wanted to create an additional one that you can use if you don’t own any of the cardio equipment.

Peloton workout plan without the bike

Sample Peloton workout plan

Download a printable PDF here

*As always, talk with a doctor before making any fitness changes. Honor your body and swap/modify as needed!

Sunday: 60 min Bootcamp: Full Body. Feel free to sub in any other total body workout you like!

Monday: 30 min Outdoor Run or 30 min Power Walk

Tuesday: 20 min Chest & Back Strength // 10 minute Core Strength

Wednesday: 20 min Glutes & Legs Strength // 15 min HIIT Cardio

Thursday: OFF or gentle. Try one of their restorative yoga classes, 10 minute Full Body Stretch, or meditatio classes on this day!

Friday: 45 min Yoga Flow or 45 min Pilates (I’ve only taken one of the new Pilates classes but feel like the yoga classes are more challenging/dynamic. Choose based on how you feel!)

Saturday: 30 min HIIT Cardio or 30 min Outdoor Run

(For tips on creating your own workout plan and some of the methods behind why I put classes together in a certain way, I created this handy PDF.)

Sample Peloton plan

Best workouts on the Peloton app

This post has some of my favorite workouts on the Peloton app. I recently fell in love with bike bootcamp!! It’s such a fun and challenging way to change up the routine. If you don’t have the bike, that’s no worries! There are SO many amazing classes on the app. I really love Jess Sims for strength workouts, Dennis and Aditi for yoga, and Robin for outdoor runs. I haven’t tried any of the Pilates classes yet but can’t wait!

Is the Peloton bike worth it?

It’s one of my favorite purchases, ever, even after all this time. I still use the bike 1-2 times per week and am so thankful for a cardio option that I can do at home while the kiddos are here. It’s well-made, the instructors are motivating, the music is AWESOME, and I have zero complaints. I have my eye on a treadmill, so we’ll see if 2021 is the year I decide to go for it.

Do you use the Peloton app? If so, who is your favorite instructor? What are your favorite app classes?

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xo

Gina

More Peloton posts:

How to set up a Peloton bike (or any spin bike)

Peloton bike review. Is it worth the money?

How to combine Peloton with other workouts (plus sample workout plans)

Favorite Peloton instructors 

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