Kristan's Fat Blaster (On and off bike).

For a more advanced class :)

• 2 Minute seated climb at a 7
• Increase to an 8 for one minute
• Sprint for 30 seconds at a 5
• Seated flat at 6 for 30 seconds
• 2 Minute hover at an 8
• 30 Second standing climb at 10

• Off the bike for one minute of skipping.
• Return to the bike and flush your legs for desired time.

Repeat the first set on the bike.

• Off the bike for one minute of abs: Your choice: crunches, knee in's, plank, etc.
• Return to the bike for another flush.

Repeat the bike set once more.

• Off the bike: One minute of jump lunges.
• Return to bike for a flush.

To finish it off:

• Sprint 1 minute at a 7
• Jumps 3 up and 2 down at a 6 for one minute
• Sprint 30 seconds at a 5
• 3 minute seated flat at a 7

COOL DOWN AND STRETCH!

Remember you can modify the times to meet your class length. Hope you enjoyed!

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