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RUMBLE // 45 Minute Spin Class • HIIT Cycling Workout Mash-up
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This 45 min spin class is a HIIT cycling workout mash-up of DEJA VU, BUSTLE, and ARTEMIS!
You'll have to fight to get through this one, put those dukes up and get ready to RUMBLE! 45 minutes, let's do this!
Who needs Peloton workout videos when you have YouTube!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
Check out the individual 30 minute rides here:
Here is the full 45 minute workout:
Warm-up: 4 minutes
* DEJA VU:
3 x 30s ON/30s OFF
* ARTEMIS:
2 x 40s ON/20s OFF (Sprint-Climb Transitions)
20s/20s/20s Saddle Transitions
30s Tempo
90s Increasing Resistance Climb
*BUSTLE:
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
* DEJA VU:
6 x 30s ON/30s OFF
* ARTEMIS:
2 x 40s ON/20s OFF (Sprint-Climb Transitions)
20s/20s/20s Saddle Transitions
30s Tempo
90s Increasing Resistance Climb
*BUSTLE:
60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
* DEJA VU:
3 x 30s ON/30s OFF
Cool-down: 2.5 minutes
HOLY SMOKES. WE SURVIVED! Leave a comment down below so we can get an accurate body count lol.
Thank you so much for all of your support!!!!!
-----
OTHER WAYS TO SUPPORT MY CHANNEL:
-----
------
CONNECT ON INSTAGRAM: @dietitianillustrated
------
ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
-----
------
DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
*All thumbnails in this document are clickable links!
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!
------
Other Helpful Videos:
------
Are you a YouTube Creator looking for royalty-free music? Click here:
* This is a referral link *
------
DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition 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, or act upon any information presented in these videos, comments, or messages, 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.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
You'll have to fight to get through this one, put those dukes up and get ready to RUMBLE! 45 minutes, let's do this!
Who needs Peloton workout videos when you have YouTube!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
Check out the individual 30 minute rides here:
Here is the full 45 minute workout:
Warm-up: 4 minutes
* DEJA VU:
3 x 30s ON/30s OFF
* ARTEMIS:
2 x 40s ON/20s OFF (Sprint-Climb Transitions)
20s/20s/20s Saddle Transitions
30s Tempo
90s Increasing Resistance Climb
*BUSTLE:
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
* DEJA VU:
6 x 30s ON/30s OFF
* ARTEMIS:
2 x 40s ON/20s OFF (Sprint-Climb Transitions)
20s/20s/20s Saddle Transitions
30s Tempo
90s Increasing Resistance Climb
*BUSTLE:
60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
30s OFF/60s Seated Climb/30s OFF
3 x 30s ON/15s OFF (All Sprints)
* DEJA VU:
3 x 30s ON/30s OFF
Cool-down: 2.5 minutes
HOLY SMOKES. WE SURVIVED! Leave a comment down below so we can get an accurate body count lol.
Thank you so much for all of your support!!!!!
-----
OTHER WAYS TO SUPPORT MY CHANNEL:
-----
------
CONNECT ON INSTAGRAM: @dietitianillustrated
------
ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
-----
------
DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
*All thumbnails in this document are clickable links!
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!
------
Other Helpful Videos:
------
Are you a YouTube Creator looking for royalty-free music? Click here:
* This is a referral link *
------
DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition 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, or act upon any information presented in these videos, comments, or messages, 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.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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RUMBLE // 45 Minute Spin Class • HIIT Cycling Workout Mash-up
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