MIAMI VICE // 15 Minute Spin Class • Intense Cycling Workout
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- Опубліковано 30 вер 2024
- This 15 min spin class is a HIIT cycling workout featuring a ladder of transitions, tempo rests, and a rolling climb finisher! 5 MINUTE POST-RIDE SPIN BIKE STRETCH: • THE BEST STRETCHES FOR...
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Here is the full 15 minute workout:
Warm-up: 2 Minutes
Set 1: 30s Climb/30s Sprint
Set 2: 30s Climb/30s Sprint/30s Climb
Set 3: 30s Climb/30s Sprint/30s Climb/30s Sprint
Set 4: 30s Climb/30s Sprint/30s Climb
Set 5: 30s Climb/30s Sprint
Set 6: 2 Minute Rolling Climb
*Set Rest: 30s Tempo
Cool-down: 90s
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This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!
Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Happy Sweating!
Kirsten Allen
#spinclass #cyclingworkout
HOLD UP!
Don't forget to SUBSCRIBE and LIKE this video to help support my channel!! Thank you so much for riding with me today!
Great ride running out of ways to say how good these are. Took it to 2 rounds followed by 1 round of Suits. Loved it!
🤣 So glad you enjoyed this new one too!!! Nonstop! Keep crushing it!
Yeah 💚 👍 😎 🏆 15 Min Miami Vice Cycling Performance thanks 💚 Kristen
Thank you!
Great quick ride to get the heart rate up!
A ride so nice, I did it twice! Another super sweaty mini that will for sure be added to those combo rotations! Thank you!
Perfect!!!! Way to go!!!! So consistent! Hope everything is going well!
OMG Becky! One of my most favorite rides ever! 😍
🤩🤩🤩
Just perfect 🤩 had not time but it was worth every minute
Yes, I like this 💯💯😎😎👍👍 Miami Vice Cycling Performance with wonderful long Hairstyle, 😎😎🐸🐸 drinking bottle thanks 😍 Kirsten Allen for me, it's the greatest 😎👍👍 Motivation for my Rehasport appointment today I give you 1000 😘😘 from all my 💝💝
Thank you!
Awesome short sweat❤🎉Loved the challenge Kirsten❤😅You are so appreciated ❤
Miami Vice!!! Perfect Friday ride! Way to go, Katy!!!!
Did after the Suits 15 minutes. With an extended warm up and post cool down a great 35 minutes.
Love how much work you pack into these short workouts and how we can mix and match them up! Thanks 😊
Thank you so much, Laura!!! 💖💖💖💖
Tough 15 ride🔥🔥🔥love it 😍
2 X 15 = 30 mins!! Liked this one easy to following. And it went super fast!!
Perfect!!!!! Great work!! Killing it!
How did you know I was a Miami Vice fan??😁 My favorite! Way to bring the sweat today Ms. K! 👊
👏👏👏 Haha! Awesome work, Jake!!!
@@KirstenAllen 🔥❤️😁🙌 thanks!!
Great ride! Perfect when short on time..,,:thank you!!
Yayyy!! Awesome work, Romney!!! Hope you're having a great weekend!
Great name. I used to watch that show every Friday night. I look forward to doing it!
🙌🙌🙌
Short on time so perfect for today.
It got the job done! Mostly yellow work on myzone .
Perfect!!!!! So glad this quick ride worked!Thanks for riding with me!
I shouldn’t have looked at the description 🙈🥵 haha!
Hahaha!
This is great alone and great to add on to another ride. Your rides are awesome at any length because you are loved❤
Miami Vice!!!! Amazing work, Katy! Thank you!!! 💖💖💖💖
This was awesome after 6 mile easy run. Yoga next!
Weekend warrior!!!! Way to go, David! 🙌🏆
Good work out 💪 😊
Thank you,
Kirsten
Miami vice followed by Hercules?!? You're a beast! Keep it up!!!
Solid!! We're all so fit!!! Suits was harder for me
🙌🙌🙌🙌
Thanks just what I needed before strength 💪
Way to go, Alice!!!!!! Happy Friday!! 💯🏆🤩
Perfect workout more music like this needed
Thanks for the feedback!!! Awesome work!!
Double run = Hilo Echo Lima Lima
🤣🤭
Can you do more 15 min rides? Love
Yes! 🥰
Such a mighty mini workout 💪
Yes!!! So effective! Great work, Daria!!
Miami Vice ❤ I valued the tempo “rests” 😂 Easter Monday ride 3 🤩👍
Loved this! Onto the next! 🙏
Amazing work!!!!
Hello gorgeous home late feeling low on energy did the Miami vice ride had good energy at the end great job of motivation...
Crushing it, thanks again.
Wooooo! Awesome work, Eric!
Really loving these 15 minute rides!! Great format and intensity!! I added this on to a power strength circuit workout and I am Miami Vicing it now!! 💥🔥!!!!! ⭐⭐⭐⭐⭐!!!!!
Awesome!!!!!! I love your combos of strength and cardio! Killing it!!!! Keep up the incredible work, Laura! 🔥🔥🔥🔥
As a busy working mum from the land down under I am just LOVING the short intense rides that will fit into my cram packed days!! Thank you 😊
Perfect!!! Keep up the incredible dedication and finding the time to get in some rides!! You're amazing!!! Keep it up, Lucy!
Wow!! This spinning was incredibly amazing ⭐️ 🎵🎧 & the last minute before the cool down was unexpected but it was Fantastic. I felt great 🤩 Thank you so much 😍 I burned 80 kcal in 15 minutes 💃🏻✨
Amazing!!!!!! Way to go, Dalia! You're on a roll! Keep it up!!!
Character building is right! Woohoo thanks Kristin for challenging and motivating your crew.
Woooooo!!!! Awesome work, Jasmine!!!
@@KirstenAllen thanks for the early morning workouts! It’s great to see a fellow Canadian woman as such a strong motivator.
@@jasminegruia-gray3881 🥰🥰🥰