SUPERNOVA | 30 Minute Cycling Workout Spin Class for Power and Muscular Strength



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This 30 minute SUPERNOVA cycling workout is aimed at building your power and muscular strength with full throttle sprints and climbs! Subscribe if you enjoyed this spin class!

Full Workout:
Warm-Up: 5 Minutes
3 x Circuits:
2 x 30s Seated Climb/15s Full Throttle/15s Rest
3 x 30s Standing Climb/15s Rest
45s Tempo Rest
45s Increasing Resistance Climb
3 x 15s Power Sprints (Saddle Full Throttle)
*Circuit Rest is 1 Minute
Cool-Down: 2 Minutes

WE DID IT!
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JOIN THE KIRSTEN ALLEN SPIN CLUB: https://www.strava.com/clubs/kirstenallen
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CONNECT ON INSTAGRAM: @dietitianillustrated https://www.instagram.com/dietitianillustrated/
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MY SPIN BIKE: Star Trac Spinner NXT
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BIG thank you to everyone who chooses to support this channel through my Lululemon affiliate link, Meal Plan purchases, and 'Super Thanks'! You are all AMAZING!

* SHOP FOR NEW WORKOUT GEAR USING MY LULULEMON AFFILIATE LINK HERE: https://lululemon.prf.hn/l/7R0vG0G

As part of the Lululemon Collective, I do receive a commission on purchases made through my affiliate link which I re-invest into making the channel content even better! Thank you so much to everyone who has supported me through their purchases so far!

* PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): https://dietitianillustrated.com/shop/
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/shop/
*All thumbnails in this document are clickable links!

This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: https://youtu.be/gb-kMUtQu0I
PROPER SPIN BIKE SET UP: https://youtu.be/EQuzN-2wmyE
POST-WORKOUT GUIDED STRETCH: https://youtu.be/haolBdJFCHk
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DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.

Happy Sweating!
Kirsten Allen
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Audio
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