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Sexercise Training for Women
Day 026 - Spin city
Spin class/Cardio Machine or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 5 min climb, 5 min sprint; 5 min alternating climbs/sprints (1 min each.) CD & stretch. 
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SPIN CLASS, ON YOUR OWN OR IN A GROUP: 45-50 MIN. Getting back to what keeps my gym membership current: I just love Spin classes. There's some serious primal energy in there, with everyone sweating and panting as they bend forward, butts in the air. But I digress. Every 5 min. change either the resistance or the incline level, and remember: you're on the honor system.) If you gym doesn't offer spin classes, shame on them. Here's how to do it on your own: mount a STATIONARY BIKE (not one that reclines) and warm up for 5 min. Crank up the resistance until you're pedaling slowly against heavy resistance. 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. We'll throw in one last hill, taking into account your expanded cardiovascular capacity: a five minute climb against the most resistance you've ever encountered, followed by a final 5 min. sprint. For the last five 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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