Emily instructs the following:
An intense 45 minute cardio and strength class; utilizing two-pound hand weights, adding some targeted strength moves for your arms, chest, back, and shoulders, which transforms your ride into a total-body workout. Your pedal speed at a moderate pace, using enough resistance to slow down but not so much that you can't move your legs.
Good Morning! Wake your mind, body, and spirit up by challenging both your aerobic and anaerobic thresholds through interval training. Perfect for any fitness enthusiast, whether you are a weekend warrior or a seasoned pro.