SOLSTICE // 30 Minute Spin Class • Christmas Cycling Workout (SPIN-MAS DAY 11)

Welcome to DAY ELEVEN of the 12 Days of Spin-Mas 2022! We've got another 30 minute spin class for the second last day of this holiday cycling workout challenge! Two ladder circuits to mark the winter solstice! The ultimate Christmas workout! Happy Holidays!

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Here is the full 30 minute workout:
Warm-up: 4 Minutes
2 x Circuit:
20s/30s/20s (Climbs, 10s Rep Rest)
30s Tempo
45s/30s/45s (Sprints, 15s Rep Rest)
30s Rest
2 Min Inc. Res. Climb
30s Rest
45s/30s/45s (Sprints, 15s Rep Rest)
30s Tempo
20s/30s/20s (Climbs, 10s Rep Rest)
Circuit Rest: 1 Minute
Cool-down: 1 Minute

ONE MORE DAY OF SPIN-MAS 2022!!!!

Find the full SPIN-MAS 2022 Playlist here:    • 12 DAYS OF SPIN-MAS 2022  
Looking for even more holiday rides? Check out last year's challenge:    • 12 DAYS OF SPIN-MAS 2021  

I hope you enjoyed your workout! If you would like to donate to my channel, click here: https://donate.stripe.com/5kA6pl5Xr9K...
Thank you so much for all of your support!!!!!
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!

Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
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*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:    • The ULTIMATE Spin Bike Buyer's Guide ...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup...  
YOGA STRETCH FOR RUNNERS & CYCLISTS:    • Yoga Stretch for Runners and Cyclists...  
POST-WORKOUT GUIDED STRETCH:    • POST-WORKOUT GUIDED STRETCH ROUTINE |...  
GUIDED MEDITATIONS:    • GUIDED MEDITATIONS & BREATHWORK  
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DISCLAIMER:
All information presented on this platform is provided for educational purposes only.
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, or act upon any information presented in these videos, comments, or messages, 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.

Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.