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Orangetheory Fitness - Core Strength 05

#cycle #rhythymride #spinclass 30 Min Cycle Dance Cardio & Interval Workout

30 Min Cycle Dance Cardio & Interval Workout

Workout Length: 30 min

Workout Level: Intermediate/Advanced

Trainer: Brandon Reed (@ridewithreed)

πŸ‘‡ Workout Description πŸ‘‡

Get ready to sweat and dance along from home on your cycle bike, with this fun workout with Sunny Trainer Brandon Reed! This 30-minute feel-good ride is filled with fast-paced interval pushes, and heavy resistance climbs. You’ll be having so much fun, it’ll be over before you know it!

Workout Details

πŸ”₯ 0:00​ | Intro

πŸ”₯ 0:49​ | Warmup - 5 mins

πŸ”₯ 2:37​ | Increase resistance

πŸ”₯ 4:13​ | Increase resistance

πŸ”₯ 4:43​ | Increase resistance

INTERVAL PUSHES (1 ACTIVE: 2 REST)

πŸ”₯ 5:53​ | Interval Push: Set 1 - 30 sec

πŸ”₯ 6:19​ | Rest - 60 sec

πŸ”₯ 7:07​ | Interval Push: Set 2 - 30 sec

πŸ”₯ 7:41​ | Rest - 60 sec

πŸ”₯ 8:25​ | Interval Push: Set 3 - 30 sec

πŸ”₯ 9:06​ | Rest - 60 sec

πŸ”₯ 9:47​ | Recover - 60 sec

HEAVY CLIMB, HEAVY RESISTANCE, SLOWER PACE

πŸ”₯ 10:33​ | Climb: Medium Resistance - 8 sec up; 8 sec down

πŸ”₯ 12:04​ | Climb: Medium Resistance - 4 sec up; 4 sec down

πŸ”₯ 12:20​ | Climb: Medium Resistance - 2 sec up; 2 sec down

πŸ”₯ 13:10​ | Climb: Heavy Resistance

πŸ”₯ 16:48​ | Recover

πŸ”₯ 17:40​ | Ride: Medium Resistance

πŸ”₯ 21:07​ | Climb: Heavy Resistance

2, 30 SEC PUSHES, THICK RESISTANCE FLUSH TO FINISH

πŸ”₯ 22:16​ | Endurance Push: Set 1 - 30 sec

πŸ”₯ 22:45​ | Rest - 30 sec

πŸ”₯ 23:16​ | Endurance Push: Set 2 - 30 sec

πŸ”₯ 23:42​ | Rest - 30 sec

πŸ”₯ 24:24​ | Ride: Medium Resistance

πŸ”₯ 26:20​ | Recover

πŸ’¨ 27:21​ | Stretch

END WORKOUT

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