Fun and intense!

There are three hills during this ride, the first one has 6 resistance increases (5% each-starting at 70%), the second has 3 increases (10% each- starting at 70%), and the third has 6 increase (5% each- starting at 70%).

1) This Is your Night-Amber- warm-up

First hill:

• Pretty Fly (The Offspring)- +1, increase pace @ chorus, hold for 20 seconds
• Take Me (Papa Roach)- +1, squats
• Toxic remix (Britney Spears)- 20 seconds, 4 step ladder= [hover, explosion, jog, add resistance], repeat 4 times

Second Hill:

• Love Bites remix (QED)- up for 30, down for 30, repeat as many times as possible, add 2 increases in between at 10% each
• I'd do Anything (Simple Plan)- sprints on hill, +1

Third Hill:

• Headstrong (Trapt)- +1, butt raises (butt comes off of seat 1/4 inch, hold for 10 seconds---I usually go for sets of 4, then recover for 30 seconds
• SOS Rescue Me (Rihanna)- jumps, butt doesn't touch seat (go as low as you can go without touching seat), +1
• Proud mary (Tina Turner)- 10 on, 15 off, +3
• Rock Star remix (N.E.R.D.)- out of saddle with explosions, +1

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