45 MINUTE SPIN CLASS: CHUTES & LADDERS (INDOOR CYCLING WORKOUT)

This 45 minute spin class is another ADVANCED indoor cycling workout with chutes and ladders... and some tempo rests! You got it! Let's go!
Please don't forget to LIKE and SUBSCRIBE if you enjoy the ride!
DIFFICULY LEVEL: ADVANCED
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Here is the full workout:
Warm-Up: 5 Minutes
Set 1: Ladder + Chute
Set 2: Ladder + Chute + Ladder
Set 3: Ladder + Chute + Ladder + Chute
Set 4: Ladder + Chute + Ladder + Chute + Ladder
Ladder = 10s/20s/30s/20s/10s (all standing sprints, equal work-to-rest)
Chute = 45s seated climb/15s rest
*Set Rest is 1 minute easy + 1 minute tempo
Cool-Down: 4 minutes

WE DID IT!!! Comment below to let me know you crushed it with me!!!
Also, thank you so much to everyone who continues to support my channel! You are AMAZING!!!
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BIG thank you to everyone who chooses to support this channel through my Lululemon affiliate link and Meal Plan purchases! You are all AMAZING!

As part of the Lululemon Collective, I do receive a commission on purchases made through my affiliate link which I re-invest into making the channel content even better! Thank you so much to everyone who has supported me through their purchases so far!

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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!
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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

#45minutespinclass #indoorcycling

[silvijahaswell]

Review: I have done a lot of Kirsten's 45 min advanced sets and always time the heart rate and calorie burn after each session. WELL!! this session - by far the highest calorie burn and the highest constant Heart Rate from all of the sets yet! Oh my goodness my heart was hurting!!! Absolutely absolutely love the set! minimal rest max HR for this one! Prepare for the BOOM! Mindblowingly amazing and challenging! <3 <3 <3

[WendiBarnard]

Thanks again Kirsten for an amazing class. Since you rated this class as advanced, I knew I was going to have to work. Thank you so much for your amazing classes. I love your smile. I love your great attitude. You are my favorite.

If you are looking for a new language for your classes, I suggest sarcasm.
This is so easy.
I am not even sweating.
My heart rate is still at resting.
Get on my level.

Thanks again for being awesome!

[skc]

Oh wow. 9 or a 10 for sure. The workout that felt like it would never end Killer ! Another for the books, Kirsten ! I can’t recommend your spin channel enough !!!

[marktherunner]

What a fantastic workout! 9/10 for sure. 49 mins with all the commercials, which must never be skipped to support your awesome channel! Doing less indoor spinning now in the summer, but love finding these new workouts! Thank you so much for cheering me through that last set!

[livelyone]

Saved this for my next ride. Popped it on for a 30 minute ride without looking. Oh, it’s a 45 minute. Glad I stayed. My first 45 min ride

Thanks!!

[lulub]

Good to have you back! I’m drenched! Great spin! Thank you!

[phariellekoonce]

I absolutely L O V E this channel! She makes me actually enjoy my workouts! I've been using your channel for awhile now and I am IN LOVE with spinning! Thank you so much, you keep me motivated!

[Paddlehead]

Happy Sunday! Yep LOVE these chutes and ladders! 🤪💪👍🎉🎉🏆🏆Final set a great KA, best on line spin sista!🏆🏆👏🙌👏👏

[bradhines]

I really love your classes. I’ve been doing your 45 min classes for five days now and this is the hardest one yet.

[suebrooks]

Great class. Definitely more than an 8/10. I give it 9.5. That last set was a killer. Thank you Kirsten ❤️❤️

[geofflane]

That was tough. 30 second sprints were a killer. Thanks Kirsten another great video.

[thislaurenslife]

Love the advanced 45s!!!! Wooot!!! Sweat jet!

[olindacazares]

Definitely a 10 for a killer workout! The hardest one I have done with you! Thank you for the intensity and drive!

[dedeavalos]

This one killed me!!! Loved it!!❤️ Miss you saying keep motoring!!!!

[emmagardner]

Fab again, Kirsten!! You are the BESt! 😘👏🏼🤩

[seanmcguckin]

Major water works!! One of the tougher rides for sure. Keep up these fantastic spinning classes...and thank you 🙂

[leylaswan]

Pouring with rain this morning in the UK 🇬🇧 so no road run for me. This is the perfect training session instead. A favourite of mine 👌👊

[jessicadickieson]

That’ll wake you up on a lazy Saturday morning!! Thanks for another awesome ride!

[andrealuetkemeyer]

This was so tough!!! I both loved and hated every minute of it. Thank you for the killer workout.

[marisolgomez]

So glad you're back!!!! 🚴 🔥 🔥 🔥 Woohoo! 😯