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Beginner Gym-based cardio and strength training
Day 016 - Cyclomania
Spin class or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 10 min alternating climbs/sprints (1 min. each); CD & stretch. 
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SPIN YOUR WHEELS, ALONE OR WITH A GROUP, FOR 40-45 MIN. Spinning classes have been the rage for years; today marks your opportunity to discover why. Sign up for a 45-minute Spin class at the gym. Never fear: if your gym doesn't offer classes, you can simulate the same intensity level on your own. Using a STATIONARY BIKE (not one that reclines) warm up for 5 min., then crank up the resistance to simulate an almost vertical climb. After 5 minutes, ease almost all the way off the resistance (what goes up, must come down) and sprint for 5 minutes at max speed (continuing to monitor your heart rate). The next hill is even larger: a 10-minute climb, followed by a 5-minute sprint. For the last ten minutes, alternate between climbs and sprints, one minute for each. Follow with the mandatory 5-minute cooldown, and a nice, long stretch. Lance Armstrong would be proud.
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