Biking, Jogging or Walking (45 minutes to one-hour workout)
Today you have options!
Get on your bike, if you have one and you are comfortable biking outside, and ride for an hour.
If you prefer to jog or walk, plan to move in intervals. Five minutes slow, five minutes at moderate pace, five minutes “fast.” You’ll do this four times!
If you use an indoor bike or trainer, please follow this plan for 45 minute class:
First song: warm up
Second song: jumps (eight seconds seated, eight seconds standing, repeat)
Third and fourth song: Climb! Start at a 7 on your scale of 1-10 of effort and get to a ten, standing.
Fifth song: Try to keep a moderate resistance
Sixth song: Start with a moderate resistance and sprint during the chorus of this song.
Seventh song: Hill. Every time Katy Perry changes the song in this mash-up, increase resistance. There are seven songs at about one-minute each.
Eighth song: Keep a moderate pace, light resistance.
Ninth song: Sprint during chorus.
Tenth song: Cool Down!
Credit to Elise Annes for this workout!