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30 min Bootcamp

30 min Bootcamp

Originally aired

Cliff Dwenger

Cycling

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Join Cliff for this full-body workout that combines high-intensity cycling intervals on the Bike with strength training on the mat. This efficient and challenging bootcamp will boost your self-confidence.

Explicit

Equipment

  • Heavy Dumbbells
  • Workout Mat
  • Stationary bike

Featuring music by

Beyoncé, Sean Paul, Justin Timberlake, Missy Elliott

Playlist

  • Get Rich Or Die Tryin'

    If I Can't

    50 Cent
  • Goodies

    1, 2 Step (feat. Missy Elliott)

    Ciara, Missy Elliott
  • Yeah

    Yeah

    Bodybangers, Lotus

Playlist

  • Get Rich Or Die Tryin'

    If I Can't

    50 Cent
  • Goodies

    1, 2 Step (feat. Missy Elliott)

    Ciara, Missy Elliott
  • Yeah

    Yeah

    Bodybangers, Lotus
  • music

    Crazy In Love (feat. JAY-Z)

    Jay-Z, Beyoncé, JAY-Z

Class plan

  • warmup

    Warm Up

    1 Movement

    3 min

  • cycling

    Cycling

    2 Movements

    6 min

  • transition

    Transition

    1 Movement

    1 min

  • full_body

    Full Body

    19 Movements

    13 min

  • transition

    Transition

    1 Movement

    1 min

  • cycling

    Cycling

    2 Movements

    5 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

16%
Tertiary muscle group

Quads

16%
Tertiary muscle group

Hamstrings

14%
Tertiary muscle group

Calves

10%
Secondary muscle group

Hips

10%
Secondary muscle group

Other

34%