3 years ago

197

Hi Beautiful People!
Time to have some fun with your partner. #Spinning is one of my favorite cardiovascular activities. This 28 minute 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!
0:32 - Abdominal exercise 60 seconds & bike warm up
2:02 - Second abdominal exercise 60 seconds
3:02 - First sprint 30 seconds @ 80% effort
3:32 - Bike cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
4:32 - Switch & Rotate
5:02 - Abdominal exercise 60 seconds & bike warm up
6:32 - Second abdominal exercise 60 seconds
7:32 - First sprint 30 seconds @ 80% effort
8:02 - Bike cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
9:02 - Switch & Rotate
9:32 - Abdominal exercise 60 seconds & bike warm up
11:02 - Second abdominal exercise 60 seconds
12:02 - Second sprint 30 seconds @ 100% effort
12:32 - Bike cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
13:32 - Switch & Rotate
14:02 - Abdominal exercise 60 seconds & bike warm up
15:32 - Second abdominal exercise 60 seconds
16:32 - Second sprint 30 seconds @ 100% effort
17:02 - Cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
18:02 - Switch & Rotate
18:32 - Last round abdominal exercise 60 seconds & bike warm up
19:32 - Second abdominal exercise 60 seconds
21:02 - Third sprint 30 seconds @ 100% effort
21:32 - Cool down @ 60% effort at easy to moderate tension
- Third abdominal exercise 60 seconds
22:32 - Switch & Rotate
23:02 - Abdominal exercise 60 seconds & bike warm up
24:32 - Second abdominal exercise 60 seconds
25:32 - Third sprint 30 seconds @ 100% effort
26:02 - Bike cool down @ 60% effort at easy to moderate tension.
- Third abdominal exercise 60 seconds
27:02 - Finished. Great job!
- Cool down, stretch, and hydrate.