00:0020 minutes on the bike and 10 minutes of core work. So let's get stuck straight in with our warm
00:07-up. Light to medium resistance. Hands on top, get the legs moving.
00:21Nothing too heavy to start. Relax the shoulders. Look at all you guys. Without any more, we'd be having some
00:32up on the stage as well. Hopefully you guys are deafened with the speakers.
00:40When I first put the bikes out like this earlier, there was only seven booked in. So I thought, yeah,
00:45this works for seven. And now it's like pushing my luck because you're on top of the speaker now.
00:55Alright, slight increase and find the beat. One, two, one, two. So medium resistance on the rhythm. Take your hands
01:04out wide.
01:08Alright, half a turn and we stand up. So there should be enough weight in the pedals here. Or enough
01:17resistance on that you're in control of the pedals.
01:21So you stick your bum back over the seat. Lift the chest.
01:31Alright, take a seat for just a little bit. Hands wide. And we sprint. Let's go. Pass feet.
01:41Up, tap the shoulders.
01:41There's still the warm-up. So don't go all out just yet.
01:46Too much.
01:49I think I'm surrounded with the bikes like this. Not sure if that's been about this.
01:59four, three, two
02:01and slow the legs
02:03now, sit back in the shoulders
02:05a big roll
02:06and just pretend you've just woken up in the morning
02:09take a big stretch
02:13back down
02:15and pick up the rhythm
02:18medium resistance
02:20one, two, one, two
02:31so we've got to work hard for this 20 minutes
02:34after the warm up
02:35we're going to push as hard as we can
02:38as the 20 minutes flies in
02:46so we're going to lift the heart rate
02:48a little bit more now
02:49turn it up
02:50quite heavy
02:51stand on the beat
02:52let's go
02:53up
02:56one, two
02:57one, two
03:04and position one
03:06up tall
03:15four, three, two
03:18and take a seat
03:19good job
03:20anytime you need
03:21grab a drink
03:23alright
03:28short track
03:29heavy climb coming in
03:31on a scale
03:32on a scale of one to ten
03:33ten being you can't turn your feet
03:35get your resistance to about a level seven now
03:39never worry about the beat for now
03:42just find that level seven
03:47and we're going to catch the beat
03:48and we're going to catch the beat
03:49once we've got it
03:50hands are wide
03:51on the rhythm
03:52let's go
03:53one, two
03:54one, two
03:56relax the shoulders
03:58and big deep breaths
04:05quarter turn up
04:06quarter turn up
04:07come on
04:08we want to build some serious heat here
04:10in this first track
04:16fifteen minutes from now
04:17you'll be off the bike again
04:21slow the legs
04:22keep the resistance the same
04:23don't touch
04:25I can see the hands
04:29go down
04:43alright
04:45start to build it in
04:48if it's not feeling super heavy
04:51you'll add some on
04:53on the beat
04:54go
04:54one, two
04:55one, two
04:59and when the big beat comes back
05:01add something onto that resistance
05:04anything at all
05:08here we go
05:10push
05:18on serious effort now
05:20to drive those legs on the rhythm
05:23keep chest up
05:24hands light
05:25brace the core
05:27and drive
05:40stand up
05:44if it's too light
05:46add on
05:48and it shouldn't be too light
05:53keep going
05:56almost there
05:57I promise
05:58don't quit now
06:07and slow
06:12we're warm
06:13we're warm now
06:16alright
06:18seated climb
06:21oh boy
06:25when you're ready
06:26find the rhythm
06:29one, two
06:30one, two
06:31longer track
06:33so we're going to build the resistance
06:36from about level six only this time
06:41and level six
06:50chin
07:05so I'm deliberately letting the heart rate come down a little bit
07:09before we push it right up again
07:13from here
07:14quarter turn on
07:15hold the rhythm
07:17one, two
07:28think about a nice smooth pedal stroke
07:30one foot pushes
07:32one foot pulls
07:46so holding this resistance for now
07:53a little bit
07:54a little bit of active recovery coming
08:01hold the same resistance
08:02stand
08:03let the legs go slower
08:05don't worry
08:06with the beat
08:11next phase in this track
08:12is going to be jumps
08:14so we're going to work a slightly heavier resistance
08:17we're going to come up for eight
08:18down for eight
08:19on the beat
08:24add a little bit of resistance
08:27to phase
08:27a little bit heavy
08:29in standing
08:39I can't believe you guys have still got jackets on
08:43I'm sweating
08:45alright, back to the seat
08:47find the rhythm
08:49one, two
08:50one, two
08:52this will be the hardest bit
08:54stand longer in the seat here on the beat
08:59get ready to come up
09:01up for eight
09:02down for eight
09:03let's go
09:05up
09:06four, three, two, one
09:08back of the seat
09:11lift
09:12all the way forward
09:14chest up
09:14nice flat back
09:16and down
09:17up for four now
09:20four
09:21and down for four
09:24up
09:25back
09:34now we stay up
09:39use your weight side to side
09:49back to the seat
09:50hold the rhythm
09:54this is the mean bet again
10:02just tune into the beat
10:04make it smooth
10:18it's like one of those
10:19metronome things
10:20isn't it
10:21and recover
10:23good
10:25okay
10:26we're doing good
10:27we're flying through this
10:33all right
10:35keep a steady pace
10:38medium resistance
10:40nothing too heavy
10:41don't worry about the beat for now
10:50nice big deep breaths
10:54start to add resistance
10:55find the rhythm
10:56one, two, one, two
11:00now we're going to sprint on this one
11:03so don't go too heavy
11:04make it feel more like a flat road with a higher gear
11:08more than a hill
11:11so you can feel the resistance
11:14but you know you can accelerate into it
11:17when the time comes
11:19and it will come
11:27hold the rhythm
11:28it's getting faster
11:30ready for speed
11:34wait for it
11:37do you need more resistance?
11:39add it now if you do
11:40let's go
11:41pick up the pace
11:42anything faster than that beat is good
11:45and I don't want to see legs flying
11:48like you've no resistance
11:50it's all about power
11:52pump it, pump it
12:10it should be biting now
12:12embrace it
12:16almost there
12:18back on the beat
12:20one, two
12:21one, two
12:22if you need it
12:24you can slow right down
12:26take recovery
12:27and then come back in
12:35my legs are burning
12:48so we're going to go different
12:50this half
12:51of the track
12:52we're going to come up
12:54instead of sprinting in the seat
12:57add resistance
12:59stand
13:03feed the beat
13:04one, two
13:05one, two
13:06you may get as heavy as you can
13:08the bigger the challenge
13:10the more calories burned
13:12come on
13:12get as much from this as you can
13:25last push
13:26back to the seat
13:28recover
13:32one more working track
13:33and we make our way to the floor
13:43all right
13:45medium to heavy
13:48let the legs run slow here
13:53or keep it light
13:55and wait for the sprints
14:01find your sprinting resistance
14:03about four out of ten
14:04build the pace
14:06hit it
14:07go
14:07so we can go faster legs this time
14:10but not too much
14:14so I want you to see the contrast
14:15to the sprints
14:16in the last track
14:19and your legs will say
14:22that they just will
14:2810% more speed
14:29let's go
14:30come on
14:30push through the ball of the foot
14:31dip your toes forward
14:34pump the knees up and down
14:39got to keep going
14:46seven
14:48six
14:48five
14:49four
14:50slow
14:52resistance stays
14:58oh boy
15:00anybody else burden?
15:14build a little bit of pace
15:21building pace
15:22sprint number two
15:24let's go
15:27and I can't feel my legs
15:30no more
15:30that's quite that little song
15:37come on guys
15:39let's do some serious work here
15:4610% more speed
15:48come on
15:48push through the line
16:04slow the legs
16:07add resistance
16:09and stand
16:10up
16:11climb up
16:13then we're going to sit
16:14and sprint to finish
16:26take a seat
16:28pull back
16:29speed up
16:34and slow down
16:36I thought we had more music there
16:39oh boy
16:4530 seconds of this instead
16:49good work
16:51okay
16:52keep the legs turning
16:53nice and easy
16:55we're going to bring the heart rate down
16:56before we come off the bike
16:57hello David
17:02nice and easy
17:03big deep breaths in through the nose
17:05and out through the mouth
17:10so when we come off the bike
17:12we can leave cleaning the bikes
17:15until the end of the class
17:17all you're going to need for
17:20the core part is your mat
17:22and a weight plate
17:23the weight plate we're going to use
17:25to load up some crunches
17:26and hip thrusts
17:27you can choose a red
17:29or a blue
17:29or both
17:31whatever you want
17:32sit back on the shoulders
17:34a little stretch
17:38another side
17:42reach forward
17:43open up the shoulder blades
17:47and that's come off
17:50we'll give the thighs
17:51and the hamstrings
17:52a very quick stretch
17:54so they don't seize up
17:55during your core work
17:58so heel to back
18:03and change
18:09and quick hamstring stretch
18:11take the foot up
18:12anywhere on the bike frame
18:14that works for you
18:15lean in with a soft knee
18:20so you will be able to see
18:21through the bikes
18:23and stuff
18:23what we're doing
18:24don't worry about that
18:32good job
18:33okay
18:33grab your plates
18:34you can keep your bikes there
18:35I'm just going to move mine
18:36you can swipe up
18:36you can find
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