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this is a high-intensity interval trainingspin video. it's going to be tough, but it's alsogoing to be fun. make sure you've got water and remember toreyhdrate throughout the class. ♪ [music] ♪ the warm up. you should start this inposition one. you should be seated not out of thesaddle. your arm should be slightly bent, so you could lay a stick across themand relax your shoulders. as you pedal, push down on the pedals, butgo up as you finish the circle. position two, this is out of the saddle.imagine a string is pulling your head up

to the ceiling. your fingertip should belightly balanced on the handle bars and engage your core to keep you upright. position three, this is out of the saddle.place your hands at the end of the handle bars and stick your bottom towards theback wheel. no one's looking, i promise. whatever the position, think about yourbreathing. in through your nose, out through your mouth. good. think. don'tpoint your toe towards the sky. keep your feet horizontal, flat. or ifin doubt, push your heel towards the floor. don't be afraid tosmile. now, coming up is three minutes ofintervals.

fifteen seconds of effort, fifteenseconds of a slightly lower intensity with a tempo pace for a total of threeminutes. you'll do this six times. three, two, one, go.fifteen seconds. three, two, one, back to your tempo.you're almost done. keep breathing, in through the nose,out through the mouth. three, two, one, go. nice job. relax the shoulders. three, two, one, tempo. good. three, two, one. come on, move it.fifteen seconds, let's go.

imagine you're passing someone.you're racing to the finishing line. three, two, one, tempo. two more. three, two, one, let's go.fifteen seconds. three, two, one, tempo. fifteen secondsto recover then one more. three, two, one, go. you now have one.enjoy it, push hard. next up, our intervals increase. take a quick sip of water. now, 30 secondson, 30 seconds off, 3 in total. here we go, 30 seconds.

if you feel like it's easy so far, addsome more resistance. good job, you guys are looking awesome. three, two, one, go. a little faster,remain in control. if you feel you're bouncing, increaseyour resistance. relax those shoulders, push it. three, two, one, time to go back to yourtempo. place your hands at the end of the handlebars to get your back flat, bum towards the rear, out of the saddle. relax those shoulders, and three, two,one, go. thirty seconds pedaling faster.

we're halfway there. change to position one. three, two, one. keep those legs going no matter what. one more 30-second effort. three, two, one, let's go. use the music to push you. three, two, one, slow down. awesome job. grab a sip of water. thirty seconds torecover before we increase the intervals

to forty-five seconds. three forty-five-second intervals. here we go. three, two, one, go.forty-five seconds. relax the shoulders, don't bounce, add a little resistance. fifteen more seconds, don't give up. three, two, one, change to position two. forty-five seconds to recover, then we'lldo forty-five seconds in position three. nice tall posture. you are lookingawesome. here we go. three, two, one, positionthree. forty-five seconds.

looking good. challenge yourselves. you're an athlete.show me good work. fifteen more seconds. don't give up. three, two, one, change to position one. forty-five seconds, one more effort to go. keep the legs moving. here we go. one more. three, two, one, go. forty-five seconds. keep your shoulders relaxed.

breath in through your nose,out through your mouth. keep going, 15 seconds left. enjoy the sweat dripping off your face. five, four, three, two, one, quick break,short recovery. we're going to take it toposition three now. add some more resistance. try and keep your hips still. breathe, you're halfway there. twenty seconds.

fifteen. five, four, three, two, one, whoa-whoa,take a sip of water. nice job. recover, keep your legs moving. forty-five seconds effort, forty-fiveseconds tempo, two times. forty-five seconds, keep your heart rateup. you've done the hardest intervals now. they get shorter which means they'regetting easier, which means you can add more resistance.good work. remember, if you bounce or feel out ofcontrol, add resistance. good, 15 seconds. five, four, three, two, one, good.

forty-five seconds of rest.everyone feeling okay? fifteen more seconds of recovery.one more 45-second interval. three, two, one, go. forty-five seconds.turn up your resistance. try to keep your knees in a straightalignment. take a look down and make sure they're not going out and they're notgoing towards the center. fifteen seconds. come on. ten, nine, eight, seven, six,five, four, three, two, one. good. thirty seconds of recovery thenthirty-second intervals. three, two, one, go. thirty seconds.

faster. if it seems easy, challenge yourself.add some more resistance. five, four, three, two, one,change to position two. thirty seconds. fifteen seconds and then anotherthirty-second interval. you're halfway there. five, four, three, two, one.one more to go. thirty seconds to recover first,and then one more thirty seconds seated in position one.

pedal faster. remember, if it's easy,challenge yourself, add a little bit more resistance. well done, nearly there. three, two, one, 15 seconds to recover.now, we're on to 15-second intervals. three, two, one, go. fifteen seconds. you are awesome. add some more resistance. three, two, one, slow it backto that tempo pace. four more to go. three, two, one, go.fifteen seconds. good.

three, two, one, 15 seconds to recover. three more efforts. three, two, one, go. fifteen seconds.come on show me what you're made of. three, two, one, two more. one more minute then we'll cool down andstretch. one more after this and we're done. make sure you're getting whatyou want out of this class. make this one count. three, two, one, 15 seconds at thattempo pace and then one more.

let's do the last one in position three. three, two, one, go. last time, 15seconds. come on, looking good. three, two, one, back to that tempo pace. reduce your resistance just as if you'reout on the high street. we're going to cool down and stretch.awesome job, keep pedaling. let's reach out to the ceiling and lean tothe left breathing in through your nose, out through your mouth and switch to theright. clasp your hands behind your back,lift them up towards the ceiling, move your chin towards your chest.

slow your legs down, get off the bike. cool-down is a very importantaspect of working out. you guys rocked it. give yourselves around of applause. good work.