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30 min Intervals & Arms Ride

30 min Intervals & Arms Ride

Originally aired

Cliff Dwenger

Cycling

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Join Cliff Dwenger for the 30 min Intervals & Arms Ride, a 30 minutes class designed to challenge your body with bursts of effort alternated with free weight segments. This intervals class focuses on strengthening your glutes, hamstrings, and quads. Set to a motivating pop music playlist, you'll stay energized throughout the session. Cliff will guide you through each segment, ensuring a balanced and effective workout. Don't miss this opportunity to ride and strengthen with Cliff.

Explicit

Equipment

  • Light Dumbbells
  • Stationary bike

Featuring music by

Calvin Harris, Britney Spears, Justin Timberlake, Kendrick Lamar

Playlist

  • Baby One More Time

    ...Baby One More Time

    Britney Spears
  • Juice

    Juice

    Lizzo
  • Justified

    Like I Love You

    Justin Timberlake

Playlist

  • Baby One More Time

    ...Baby One More Time

    Britney Spears
  • Juice

    Juice

    Lizzo
  • Justified

    Like I Love You

    Justin Timberlake
  • It Wasn't Me (feat. Moss Kena)

    It Wasn't Me (feat. Moss Kena)

    Tenchi, Shaggy, Embody, Moss Kena

Class plan

  • warmup

    Warm Up

    1 Movement

    4 min

  • cycling

    Cycling

    1 Movement

    8 min

  • upper_body

    Upper Body

    9 Movements

    3 min

  • cycling

    Cycling

    1 Movement

    7 min

  • upper_body

    Upper Body

    7 Movements

    3 min

  • cycling

    Cycling

    1 Movement

    6 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

16%
Tertiary muscle group

Hamstrings

16%
Tertiary muscle group

Quads

16%
Tertiary muscle group

Calves

11%
Secondary muscle group

Core

11%
Secondary muscle group

Other

30%