Hi Jeff & Mark!
Time to melt away some calories. Here’s the details:
1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (just the floor part)
2) Strength Phase (15 min): Off For Today
3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster riding, then one minute of slow riding for 20 minutes. Then, finish with 5 minutes of easy riding.
5) Stretch, Cool Down & Foam Roll (10 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous