3 years ago

124

Hi Powerful People!
Time to have some fun. #Spinning is one of my favorite cardiovascular activities. You do not need to exercise for hours a day to stay fit and healthy.

This 20 minute #indoorcycling #HIIT routine includes 6 (six) sprints consisting of 10 (ten) seconds all out maximum effort with a rest & recuperation period of three minutes each at an easy to medium effort level.

Be sure to warm up at a slow pace for a minimum of 5 minutes at medium to high tension. Also, when finished make sure you do a minimum 5 minute cool down. Remember to breathe in deep through the nose and exhale slowly out the nose. Stay hydrated as well by drinking filtered spring water before, during, and after the sweat session. Top the class off with a minimum 5 minute stretching routine at your own pace and ability.

Follow along to my voice or check out one of my curated workout playlists on Spotify:
https://spoti.fi/3MA20vc

Good luck!

----------------- Class Schedule ------------------
0:00 - Thanks for joining me.
0:31 - Let's begin! Warm up @ 60% effort on easy to medium tension
04:23 - First sprint 10 seconds @ 80% effort on medium to hard tension
07:33 - Second sprint 10 seconds @ 90% effort on medium to hard tension
10:43 - Third sprint 10 seconds @ 100% effort on medium to hard tension
13:53 - Fourth sprint 10 seconds @ 100% effort on medium to hard tension
17:03 - Fifth sprint 10 seconds @ 100% effort on medium to hard tension
20:13 - Sixth sprint 10 seconds @ 100% effort on medium to hard tension
23:23 - Cool down for a minimum of 5 minutes @ 60% effort on easy to medium tension
24:50 - Minimum 5 minute stretch routine (hold each stretch for a minimum of 30-45 seconds)