Spin workout: 10 min warm up 30 on/off, 45 on/off, 60 on/off, 45 on/off, 30 on/off (standing) = 7mins total 2 min rest 30 on/off, 45 on/off, 60 on/off, 45 on/off, 30 on/off (seated sprint) = 7 mins total 9 min cool down
Stretching/Yoga10:00 [0]
Strength20:00 [4]
Core: 45 sec on/15 sec rest Sit-ups Penguins Front plank L plank R plank Flutter kicks Supermans Lemon squeezers
Legs: 3 x 10 leg extensions (85 lbs) 3 x 10 seated leg curls (80 lbs) 3 x 12 adductor (70 lbs) 3 x 12 abductor (65 lbs) calf raises in various positions