Notes

Equipment: Stationary Bike

Time: Roughly 30 minutes

Goal: Sweat + Results!

Directions

Warm Up: 1-2 minute of bike cardio (jogging, jump rope, butt kicks)

Note: You should feel really warm before jumping on the bike. 

Bike Workout: 20 minutes total + 5 minute cool down

Minutes 1-5: Level 3 seated fast paced peddle

Minutes 5-5:30: Level 4 up hill standing peddle (go as hard as you can!)

Minutes 5:30-10: Level 4 fast paced peddle

Minutes 10-10:30: Level 5 up hill standing peddle (go as hard as you can!)

Minutes 10:30-15: Level 5 fast paced peddle

Minutes 15-15:30: Level 6 up hill standing peddle (go as hard as you can!)

Minutes 15:30-20: Level 6 fast paced peddle

Minutes 20-25: Level 1 cool down

Minutes 25-30: Deep Stretch (take as long as you need here!)