Slay with lee
3/25 Spin with Lee
4/1Spin with Lee
3 minute warmup
4 minute climb- 3 minutes seated, increase tension every minute, standing on 4th minute- followed by a standing sprint for the 5th minute
1 minute rest
Sprint/ hit- 30 second sprint/ 10 second rest times 6
1 minute rest
Climb- 4 sets of 30 seconds seated, 30 seconds standing , same tension for each set, increase tension between each set
1 minute rest
Blended set: repeat each set 4 times- increase tension with each set
15 second seated climb-45,30,15,0
15 second standing climb with butt over saddle-30,15,0,45
15 second standing climb -15,0,45,30
15 second squat climb -0,45,30,15
15 second sprint -45,30,15,0
1 minute rest
Single leg max tension spin: 1 minute each leg
3 minute cool down
4/15 Spin with Lee
Easily a 500 calorie burning workout!!!!
Spin 04/15/20
Warm up 4 minutes
Stand and lean forward 20 seconds, lean back 20 seconds- 5 minutes
Add resistance and pick up speed- speed up at 45 seconds, speed up at 30 seconds, recover at 15 seconds- 4 minutes
Speed intervals- 30 seconds fast, 30 seconds recover - 5 minutes
Seated climb- 3.5 minutes
Add resistance- standing sprints 15 seconds up, 15 seconds seated- 4 minutes
Seated fast speed tempo ride- 4 minutes
Standing hill climb- moderate resistance- 3 minutes
Standing steep slow hill- 4 minutes
Sprint to end - 2 minutes
Cool down
4/20 Spin with Lee
Warmup 4 minutes
Add resistance- still warmup
30 second sprints, 20 second rest- 120 rpm- 3.5 minutes
40 second sprints, 30 second rest- 120 rpm- 6.50 minutes
50 second sprints, 30 second rest- 110 rpm- 3.30 minutes
Rest- 4.02 minutes
Seated 70 rpm- 30 seconds-stand to the count of 8- go back to 70 rpm seated for 30 seconds- 4.37 minutes
Rest 1 minute - then increase every 30 seconds- 4.07 minutes
Hover 15 seconds, stand 30 seconds, sit 30 seconds- increase gear- 3.58 minutes
Stand then sit every time you hear Roxanne- 3.16 minutes
40 second sprints, 20 second rest- 120 rpm- 5.36 minutes
Cool down - 3.38 minutes
4/22 Spin with Lee
4 minute warmup- 100 rpm
4 minute hills- 1 minute seated, 1 minute standing- 70 rpm
4 minute sprint jumps- 30 seconds standing, 30 seconds sitting- decrease resistance- maintain same pedaling speed-80-100 rpm
3 minute hills- increase resistance every 30 seconds- 40-60 rpm
1 minute rest-80 rpm- lower heart rate
3 minute sprint jumps- stand 30 seconds, seated 30 seconds- keep pedaling the same pace- 80-100 rpm
1 minute sprint-as hard as you can- 120 rpm
1 minute rest- 80 rpm- lower heart rate
3 minute hills- increase resistance every 30 seconds-40-60 rpm
1 minute rest- 80 rpm
2 minute sprint jumps- 30 seconds stand, 30 seconds seated- keep pedaling consistent -80-100 rpm
1 minute standing hill sprint—70 rpm
1 minute cool down
4/27 Spin with Lee
Warmup 4 minutes - song “3”
Add resistance and stand- lean forward 20 seconds, lean back 20 seconds-5:40 minutes - song: we found love
Add resistance and pick up speed-go faster at each 0,15,30 and 45 second mark- repeat. - 4 minutes. Song: viva la vida- Coldplay
Speed intervals- 30 seconds on 30 seconds rest- 5 minutes- song: mr. vain club mix
Seated hill climb-3:30 minutes- song: shimmer
Add resistance, standing sprints- 15 seconds up, 15 seconds seated- 4:20 minutes- song: party rock anthem
Moderate resistance- seated fast speed tempo ride- 4 minutes. Song: good feeling
Add resistance- stand for hill- moderately fast tempo- 3 minutes song: me. Saxobeat
Add more resistance stay standing- steep slow hill, heavy resistance- 4:20 minutes- song: wonderwall
Lower your resistance and sprint to the end- 2 minutes. Song: halo/ walking on sunshine
Cool down