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Express Endurance Sweat
Equipment: Indoor Cycling Bike
This express workout is all about building your cardiovascular and muscle strength. The drills alternate between hill climbs and endurance rides, adding up to a 20-minute calorie-burning indoor cycle working every single minute. You’ll be in and out of the saddle, but if high-speed standing isn’t your jam, no worries – the standing speed never gets too fast or too long, so this is a great class for those who typically have to modify the standing. Time flies when you’re having this much fun, and by the end, you’ll really be livin’. Warm-up and get your move on!
Format: This jumps right into the workout, so be sure to do your own warm-up and cool down (see suggestions below).
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
- Class Type: 30 Minute Spin
- Trainer: Bethany
- Date: March 18, 2021
- Length: 22:58
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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