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20 min Beginner Ride

20 min Beginner Ride

Originally aired

Cliff Dwenger

Cycling

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Join Cliff Dwenger for the 20 min Beginner Ride, a beginner-level cycling class designed to help you get to know your bike and improve your cycling form and technique. This 20 minutes session will provide valuable tips and insights to help you ride efficiently and effectively. You'll also learn about the Leaderboard, adding a fun and competitive element to your workout. Enjoy cycling to the beats of pop music as you work on your glutes, hamstrings, and quads. This class is perfect for those looking to build a solid foundation in cycling.

Equipment

  • Stationary bike

Featuring music by

Dua Lipa, Sia, Sean Paul, Kendrick Lamar

Playlist

  • It Won't Be Soon Before Long.

    Can't Stop

    Maroon 5
  • Get Rich Or Die Tryin

    21 Questions (feat. Nate Dogg)

    50 Cent, Nate Dogg
  • Don't Start Now

    Don't Start Now

    Dua Lipa

Playlist

  • It Won't Be Soon Before Long.

    Can't Stop

    Maroon 5
  • Get Rich Or Die Tryin

    21 Questions (feat. Nate Dogg)

    50 Cent, Nate Dogg
  • Don't Start Now

    Don't Start Now

    Dua Lipa
  • Hollywood's Bleeding

    Sunflower (Spider-Man: Into the Spider-Verse)

    Swae Lee, Post Malone

Class plan

  • warmup

    Warm Up

    1 Movement

    3 min

  • cycling

    Cycling

    5 Movements

    17 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

17%
Tertiary muscle group

Hamstrings

17%
Tertiary muscle group

Quads

17%
Tertiary muscle group

Calves

11%
Secondary muscle group

Core

11%
Secondary muscle group

Other

27%