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30 min Advanced Beginner Ride

30 min Advanced Beginner Ride

Originally aired

Cliff Dwenger

Cycling

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Join Cliff Dwenger for the 30 min Advanced Beginner Ride, a challenging but accessible class designed to build on the basics. This beginner-level ride is perfect for those who are still warming up but ready for more. During this 30 minutes session, you'll work on your glutes, hamstrings, and quads. Enjoy a motivating pop music playlist to keep you energized throughout the ride. Cliff Dwenger will guide you through each step, ensuring you get the most out of your workout.

Equipment

  • Stationary bike

Featuring music by

Nicki Minaj, Britney Spears, Ed Sheeran, J Balvin

Playlist

  • Scorpion

    Let Me Blow Ya Mind (feat. Gwen Stefani & Stevie J)

    Eve, Gwen Stefani, Stevie J
  • Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)

    Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)

    Jason Derulo, Nicki Minaj, Ty Dolla $ign
  • Ashanti

    Happy

    Ashanti

Playlist

  • Scorpion

    Let Me Blow Ya Mind (feat. Gwen Stefani & Stevie J)

    Eve, Gwen Stefani, Stevie J
  • Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)

    Swalla (feat. Nicki Minaj & Ty Dolla $ign) (feat. Nicki Minaj & Ty Dolla $ign)

    Jason Derulo, Nicki Minaj, Ty Dolla $ign
  • Ashanti

    Happy

    Ashanti
  • #willpower

    Scream & Shout (feat. Britney Spears)

    will.i.am, Britney Spears

Class plan

  • warmup

    Warm Up

    1 Movement

    4 min

  • cycling

    Cycling

    7 Movements

    25 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%