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Sexercise Training for Women
Day 033 - Spin your web
Spin class or WU 5 min: BIKE 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints, 1 min each; 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints (30 seconds each); 5 min climb, 5 min sprint; CD 5 min & stretch. 
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IT'S TIME, ONCE AGAIN, TO SPIN YOUR WHEELS: 60 MIN. If you're taking a spin class, set the bike to a higher resistance level. On your own, aim for greater intensity than ever before. Warm up for 5 min on a STATIONARY BIKE. Crank it up 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.) For the next 10 min., alternate climbs and sprints, with 1 minute intervals for each. Then crank up the resistance for a 5 minute climb, followed by a 5 minute sprint. Next, another stretch where you alternate climbs and sprints for 10 minutes (30 seconds for each, this time.) Enjoy feeling what this is doing for your glutes: NO PAIN, NO THONG. We'll throw in one last hill: a 5 minute climb against the most resistance you've ever encountered, followed by a final 5 min. sprint. Follow with a 5 minute cooldown, and a nice, long stretch.
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