Day 6 – Cardio (Optional)

This day is OPTIONAL! Take a rest if you need it, but if you want to keep pushing it even further, follow the cardio schedule below.

The resistance listed below is based on typical spin bikes with adjustable resistance. Ensure you start on level 1 and progress your intensity from there. The intensity level and pace will be up to you, so be sure to push yourself when the program dictates!

Low Intensity
Fair resistance 1-2 revolutions normal pace

High Intensity
High resistance 3-4 revolutions standing stance