Start with a good workout!
Spin Class:
- Build up from level 4 to level 10; 1 minute each; 100 rpm down to 80 rpm
- At level 10, 80 rpm, 20 seconds full on, 10 seconds rest for 8 reps
- Standing, level 6 to level 10, 90 rpm to 80 rpm, 1 minute each
- Sitting, level 10, 90 rpm 3 minutes
Ab class: 3 rounds of the following 50/10’s
- Brazilian runners
- Russian twist
- Touch shins with weights sit ups
- Reverse crunches
- Bicycle crunches
- Wide scissors
- Up and down scissors
- Left obliques
- Right obliques
