3 years ago

100

Hi Beautiful People!
Time to have some fun with your partner. #Spinning is one of my favorite cardiovascular activities. This indoor cycling #HIIT routine includes 3 rounds of 3 sprints consisting of 30 seconds of all out effort plus 3 minutes of ab exercises in between ride time. Be sure to warm up before you start with a 5-10 minute casual pace walk or bike ride. Stay hydrated by drinking filtered spring water before, during, and after this #sweat session. Top the class off with a 5-10 minute cool down combined with a 3-5 minute stretching routine.

Follow along to my instruction or check out one of my curated #workout #playlists on #Spotify under Coach StuTbo at https://spoti.fi/3sKp7KJ

Good luck!

-------------------- Class Schedule ------------------------
0:00 - Thanks for joining us. Let's begin!
0:49 - Abdominal exercise 60 seconds & bike warm up
2:19 - Second abdominal exercise 60 seconds
3:19 - First sprint 30 seconds @ 80% effort
3:49 - Bike cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
4:49 - Switch & Rotate
5:18 - Abdominal exercise 60 seconds & bike warm up
6:48 - Second abdominal exercise 60 seconds
7:48 - First sprint 30 seconds @ 80% effort
8:18 - Bike cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
9:18 - Switch & Rotate
9:48 - Abdominal exercise 60 seconds & bike warm up
11:19 - Second abdominal exercise 60 seconds
12:19 - Second sprint 30 seconds @ 100% effort
12:49 - Bike cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
13:49 - Switch & Rotate
14:19 - Abdominal exercise 60 seconds & bike warm up
15:49 - Second abdominal exercise 60 seconds
16:49 - Second sprint 30 seconds @ 100% effort
17:19 - Cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
18:19 - Switch & Rotate
18:49 - Last round abdominal exercise 60 seconds & bike warm up
20:19 - Second abdominal exercise 60 seconds
21:19 - Third sprint @ 100% effort
21:49 - Cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
23:19 - Abdominal exercise 60 seconds & bike warm up
24:49 - Second abdominal exercise 60 seconds
25:49 - Third sprint @ 100% effort
26:19 - Bike cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
27:19 - Finished. Great job!
- Cool down, stretch, and hydrate.