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45 min Intervals & Arms Ride

Originally aired 20/3/24

Sam Yo

Cycling

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The 45 min Intervals & Arms Ride with Sam Yo features bursts of effort alternated with free weight segments. This intervals class is designed to challenge your mind and strengthen your body from the inside out. You'll work your hamstrings, quads, and glutes throughout the session. The class is set to a pop music soundtrack to keep you motivated. Join Sam Yo for a structured workout that will leave you feeling accomplished.

Subtitles: EN

Equipment

Light Dumbbells
Stationary bike

Featuring music by

Beyoncé, Lady Gaga, Justin Timberlake, Queen

Playlist

We Got To Change
James Brown
Higher
The Score
One Vision (Remastered 2011)
Queen
Alejandro (The Sound of Arrows Remix)
Lady Gaga
TEXAS HOLD 'EM
Beyoncé
What Goes Around...Comes Around (Radio Edit)
Justin Timberlake
Lose Yourself (From "8 Mile" Soundtrack)
Eminem
Human (Armin van Buuren Club Remix)
The Killers
You're Losing Me (From The Vault)
Taylor Swift

Playlist

We Got To Change
James Brown
Higher
The Score
One Vision (Remastered 2011)
Queen
Alejandro (The Sound of Arrows Remix)
Lady Gaga
TEXAS HOLD 'EM
Beyoncé
What Goes Around...Comes Around (Radio Edit)
Justin Timberlake
Lose Yourself (From "8 Mile" Soundtrack)
Eminem
Human (Armin van Buuren Club Remix)
The Killers
You're Losing Me (From The Vault)
Taylor Swift

Class plan

Warm Up
2 Movements
7 min
Cycling
2 Movements
9 min
Upper Body
5 Movements
4 min
Cycling
2 Movements
10 min
Upper Body
6 Movements
5 min
Cycling
4 Movements
8 min
Cool Down
1 Movement
1 min

Body activity

Hamstrings

16%

Tertiary muscle group

Quads

16%

Tertiary muscle group

Glutes

15%

Tertiary muscle group

Calves

12%

Secondary muscle group

Core

10%

Secondary muscle group

Other

31%