A Cool Bike/Spinning workout to do on your own!

BIKE OFF 200 CALORIES (From Fitness Magazine)

TIME (MINUTES) RPE* HOW TO PEDAL SONG

0:00-3:30 3 Easy Pace, seated. Toward end of song, add resistance"Pocketful of sunshine" -- Natasha Bedingfield

3:30-8:00 4 to 6 Standup. During each chorus increase pasce; decrease for each verse. Toward end of sonfg, add more resistance"Give it 2 me" -- Madonna

8:00-8:30 6 Sit down, maintaining resistance level and pace."Who Knew" -- Pink

8:30-11:30 6 to 8 Add resistancel increase it a little bit more every minute as though climbing hillSame Song

11:30-14:30 8 Stay seated , maintaining resistance level. Continue "climbing" at a slower, steady pace."One" -- Mary J Blige and U2

14:30-16:00 9 Increase resistance and pace slightly, then standup and pedal as fast as you can.Same Song

16:00-20:00 4 Reduce pace and derease resistance to zero. "American Boy" --Estelle featuring Kanye West

**Rate of perceived exertion(Your level of intensity on a scale of 1 to 10)