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Sexercise Training for Women
Day 016 - You spin me right round, baby....
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 AS 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 five minutes at max speed (continue monitoring 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, a minute for each. Follow with the mandatory 5 minute cooldown, and a nice, long stretch.
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