Put on a playlist that has mixed beat music and get ready to work the core, legs and upper body...I use an eXtreme bike (cross training bike) so have a mobile handle bar...if you have fixed handle bars you can still push into the bars during rough riding...push ups, take chest to bar...this workout hits lots of the body - but it's like everything you get out what you put in : easy ride should be between level 3-7 really,speed should be no less than 3, core needs to be braced, braced, braced! Sip water as you need!
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Wall, Exercise Mat
